Physical activity and Fitness

- Suhas Nivrutti Bhairat Director of Physical Education Arts and Commerce College Kalamb-Walchandnagar Tal: Indapur, Dist: Pune

Abstract

The quality and quantity of the food and drink we consume has attracted a great deal of attention. Less significance has been attached to the volume and nature of calories we expend through physical activity. Physical activity refers to all energy expended by movement. The major contributors are everyday activities that involve moving the body around, such as walking, cycling, climbing stairs, housework, and shopping, with much of it occurring as an incidental part of our routines. Exercise, on the other hand, is a planned and purposeful attempt, at least in part, to improve fitness and health, physical fitness is a set of attributes, such as strength or stamina that determine capacity for physical activity. No one is perfect, nor can he be perfect, but he can and must maintain an adequate level of physical condition so that he may live a life reasonably free of discomforts and limitations.

INTRODUCTION The quality and quantity of the food and drink we consume has attracted a great deal of attention. Less significance has been attached to the volume and nature of calories we expend through physical activity. However, investigation of the evolution of the human form shows how closely they are bound. The human as hunter-gatherer developed an efficient endurance system, an ability to produce powerful energy output when required, and a capacity for energy storage. Energy had to be expended to seek food which was often spread over wide distances. Over a period of several million years this helped humans to be highly successful survivors.

Physical Activity and Fitness

by- Suhas Nivrutti Bhairat

It is ironic that the pace of change in the environment in developed countries in the last century has left the human form poorly prepared. Humans are maladapted to a life where there is plentiful high energy dense food. Without the need to physically seek food, there is no pressing need to expend large amounts of energy. Advances in technology through motorized transport, automation, and labor-saving equipment around the home, in the workplace and the shopping environment have further reduced the need for physical work. Cheap and accessible electronic entertainment makes the home an increasingly attractive and comfortable place. As a result, it is much easier to take life easy and more difficult to find the time and motivation for maintaining physical activity and fitness levels. The result is that around 70% of populations in todays life are insufficiently active for optimal health and energy balance.

DEFINING PHYSICAL ACTIVITY AND FITNESS It is important to establish what we mean by physical activity and its related terms. Physical activity refers to all energy expended by movement. The major contributors are everyday activities that involve moving the body around, such as walking, cycling, climbing stairs, housework, and shopping, with much of it occurring as an incidental part of our routines. Fidgeting may be important in overall energy expenditure but is not usually included. Exercise, on the other hand, is a planned and purposeful attempt, at least in part, to improve fitness and health. It might include activities such as brisk walking, cycling, aerobic dance, and perhaps active hobbies such as gardening and competitive sports. Unlike physical activity and exercise, which are behavioral processes, physical fitness is a set of attributes, such as strength or stamina that determine capacity for physical activity. Fitness is largely the result of our levels of physical activity, and programmes of exercise can be devised to improve specific aspects of fitness. Fitness, however, is also a result of genetic factors, with some lucky individuals having a natural capacity and physique to excel at physical challenges. This becomes more noticeable in competitive sports, such as distance running, or lifting weight where the best performers have a genetically superior body that is in peak condition through vigorous training. Evidence to date, however, suggests that it is regular participation in physical activity rather than any inherited component of fitness that is related to health (Hein, Suadicini, & Gyntelberg, 1992). Those individuals, who feel protected by their past athletic

Physical Activity and Fitness

by- Suhas Nivrutti Bhairat

achievements, unfortunately appear to be misled! Similarly, those who feel that they cannot benefit from exercise because they are not athletic or sporty are also mistaken.

Definitions related to physical activity Physical activity Exercise All bodily movements that result in energy expenditure. This includes daily routine activities such as household jobs, shopping and work. Planned and structured repetitive movements designed specifically to improve fitness and health. Sport Physical activity which involves structured competitive situations governed by rules. In many European countries, the term sport is used to include all exercise and leisure time physical activity. Physical fitness A set of attributes such as stamina, mobility, and strength that relate to ability to perform physical activity.

Why is Physical Fitness Important In a discussion on physical conditioning the question is often raised: "Fit for what? I don't need to be an athlete, weight lifter, runner, or ball player. I don't lift anything heavier than a pencil. I just need to be able to do my work each day. Why should I be interested in improving my physical fitness?" As we all know, each activity requires its own special conditioning. Each individual has his own special goal in the field of conditioning. Surely the one who wishes to excel in a sport or recreational activity recognizes the need for special attention to its requirements, so he participates in those activities. Room for Improvement The golf enthusiast plays golf and practices the strokes he needs to improve. The swimmer follows his training program. The mountain climbers, the weight lifter, all sports

Physical Activity and Fitness

by- Suhas Nivrutti Bhairat

enthusiasts, apply the procedures necessary for him to improve. Unless he conditions himself for his activity, he knows he cannot expect to excel. Many of us are not interested in becoming physically fit for athletics or sports, but all of us are interested in our capacity to be alive today and tomorrow and our capacity to enjoy this life that is ours. The body must be made strong and adequate for its own sake first, then it will be more than reasonably able to meet any demands that living may make upon it, whether it be work, recreation, or emergencies. The many benefits of good physical condition are of interest to everyone, regardless of how he might express himself on the subject. Among those benefits most apparent are: Freedom from Illness There never has been or never will be a person who wants to be ill. He might rather be ill than work, but he would rather be well and not have to work! Many people have said they were not interested in their physical condition, yet they are concerned enough to recognize and follow some health factors. They pay some attention to their diet, they get enough sleep, they have medical check ups occasionally; but they are not interested in doing something specific to guard and maintain this "good health" they enjoy. Evidently they consider it a condition they have a right to expect, with no effort required on their part. High Resistance to Fatigue and Other Stresses The ability to finish a day's work and still have enough energy to enjoy other activities is a wonderful asset and one within the reach of all who care to have it. Life has little attraction for most of us if we are only able to barely get through the demands of the day. The number of men who go home after the day's work completely "bushed," who eat dinner and head for the easy chair is legion. When he has improved his condition he commonly remarks that now that fatigue is gone, and he feels like resuming activities again.

Physical Activity and Fitness

by- Suhas Nivrutti Bhairat

Adequate Energy To barely have the energy required to finish each task as it is required is a most difficult way to live. Under such conditions each task is more difficult than it needs to be. With adequate energy, the tasks and responsibilities of living or business assume their proper proportions and become an interesting challenge instead of an impending catastrophe! Adequate and more than adequate energy to meet daily requirements is certainly desired by everyone. Increased Margins of Safety By margins of safety, we mean the relative assurance that we will be free from illness, discomfort, and major physical problems. Unfortunately there is no way of life that can guarantee to one that he will live to be 100 years old and never have a day of illness in his life. Yet, some days ago, the writer was shown completely through one of the large hospitals of Sangli-Miraj, Dr.P. M. Kulkarni chief consultant at mission hospital in the department of Medicine, and as we stood outside the hospital afterwards, he said: "Suhas, of all those people we saw in the hospital, 80 per cent of them would not be there if they had taken the proper regular exercise." The margin of safety we possess is in direct proportion to the capacity for effort the special tissues and organs in the body have to do their work. When anything interferes with these capacities, whether it be mechanics or disease, the body is in trouble. When we increase the capacity of the vital organs to do their work, we increase our margins of safety in the same degree. The Simple Enjoyment of Living This depends more on the physical condition than any other factor. Even the miser cannot enjoy counting his gold if he is ill. Have you ever tried to enjoy yourself while having a severe headache? A slight amount of discomfort can be tolerated, but as the discomfort mounts, and turns to pain, all attention is given to getting free of the trouble, no matter what inconvenience or cost is involved.

Physical Activity and Fitness

by- Suhas Nivrutti Bhairat

Everything that we have that is important to us gets some attention, at least to the basic requirements so that it will give us no trouble; everything that is, except the human body. Because the body has the ability to repair itself and make automatic adjustments to environment, it is given very little help or consideration. Some attention to the basic requirements of good health yields the best return possible in freedom from discomfort and pure enjoyment of living. This attention can be called physical conditioning or the development and maintenance of a good level of physical fitness. There are many other reasons that could be listed for maintaining a high level of fitness. Choose whichever reason you like best, but do not tell yourself that you are not interested in or that you do not need any degree of physical fitness! No one is perfect, nor can he be perfect, but he can and must maintain an adequate level of physical condition so that he may live a life reasonably free of discomforts and limitations. Such a level of fitness is quite easy to obtain and keep. It requires just a little attention to the physical requirements as we live. These requirements are given little consideration by our people today!

References: Internet: The New Physical Education - Sparking Life sparkinglife.org/page/the-new-pPhysical activity and health (EUFIC) www.eufic.org/article/en/expid/review-physical-activity-health/ Why is Physical Fitness Important www.fountia.com/high-fructose-gain-weight Exercise & Physical Activity: Your Everyday Guide from the National ... www.nia.nih.gov/health/...physical-activity.../chapter-3 - United States

Physical Activity and Fitness

by- Suhas Nivrutti Bhairat