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Physical Activity Plan

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Physical Inactivity -- The New Pandemic

Physical Inactivity: Is doing less than 30 minutes of moderate intensity physical activity per week.

  • 3.2 million deaths attributed to insufficient physical activity.
  • 31% of adults over 15 years old and over were insufficiently active in 2008, (Males vs Females :: 28% vs 34% inactive).
  • 4th greatest risk factor for poor health

The global cost of physical inactivity is estimated to be INT$ 54 billion per year in direct health care, in 2013, with an additional INT$ 14 billion attributable to lost productivity

Inactivity accounts for 1–3% of national health care costs,

Sedentary behavior: Any waking behavior like sitting or leaning with an energy expenditure of 1.5 metabolic equivalent task (MET) or less.

Sedentary lifestyle leads to early onset & increased occurrence of NCDs:
  • Cardiovascular disease & mortality.
  • Cancer risk: (colon & breast cancer) - was 13% higher in sedentary person.
  • Metabolic disorders like: diabetes mellitus, hypertension, dyslipidemia
  • Musculoskeletal disorders: arthralgia and osteoporosis.
  • Mental Health Issues: depression, cognitive impairment.

Physical Activity Your Way to Healthy Life

Physical Activity Leads to - A healthy Mind in a Healthy Body

  • Physical Fitness
  • Quality of life
  • Mental Health
    • Anxiety / Depression / Dementia/ Cognitive function
  • Delay / Manage Life Style Disorder
    • Diabetes/ Hypertension / Cancers / strokes etc.

Physical Activity Benefits All Ages

physical Plan
physical Plan

Where are you: “sedentary” or do “vigorous” exercise, take a look

Some activity is good, but more is better

Intensity is more efficient --Helps Active Goals in shorter time

Increase duration increase benefits

  • No absolute thresholds: benefits come at levels both below and above the amount recommended.
  • The more time spent being physically active, the greater the health benefits.
  • Those starting at no or low levels of Physical activity gain the maximum (less than 30 mins per week)

Health-enhancing physical activity is a combination of:

  • Muscle & Bone Strengthening
  • Balance Training
  • Cardiovascular

A right Mix bring Physical, Mental & Social Health Leads to Healthy Aging

To tick all the health benefit boxes, intensities should be at least moderate-vigorous level.

Intensity of exercise

As intensity increases, heart rate, respiratory rate & calorie burn increases

physical Plan
physical Plan

Physical Activity is a Pillar Of Healthy Growth & Aging

10% of the world’s population are living with a disability

Strength training, also called weight training or resistance training

Balance is the ability to control your body’s position

These go hand in hand
  • Increased muscle mass
  • Stronger bones
  • Joint flexibility
  • Weight control
  • Balance
  • Boosts energy and mood
  • Reduces anxiety
  • Improves sleep
  • Improves diabetes
  • Protects bone health
  • Lowers colon cancer risk

Strength and balance training 1-2 times per week prevent age-related decline in mobility and muscle strength.

What Do I do to meet the Physical Activity for a Healthy Body & Healthy Mind

physical Plan
physical Plan

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