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Physical Activity & Cellular Health

The human body is made up of about 40 to 50 trillion cells, and what scientists have come to understand is that each of these cells is an intelligent component of the whole, and hence it has all the attributes of the totality of the system.

Cells, as we know form tissues and tissues form organs and organs, will form the generalized components of human anatomy and Physiology. The independent function, the intelligence and health of every cell, therefore, forms the most critical aspect of the health of the human biological entity.

Cellular health also aligns with the universal understanding that in any functional system, the energy management of that system must have three components that are crucial to functionality. The first is the input of fuel to generate energy, the use of energy, and waste management. That is also true of the cell as a biological system.

Furthermore, it is essential to understand that the efficiency of any system must include the quality of fuel input, the efficiency of energy utilization, and waste management. In biological systems like our cells, the fuel is the nutrition, and physical activity determines the efficiency of energy input and output and waste management.

Did you know that moderate physical activity throughout the day is beneficial?

Regular exercise can cut your lifetime risk for cancer, hypertension, heart disease, diabetes, and neurodegenerative diseases like Alzheimer's, and it's simpler than you might think to incorporate it into your schedule.

Based on the most recent research, the American Medical Association, American College of Lifestyle Medicine, and the American Cancer Society (ACS) recommend physical activity for both adults and kids to help lower the chance of acquiring cancer.

Adults: should perform 75 to 150 minutes of strenuous activity or 150 to 300 minutes of moderate activity per week (or a combination). Moderate activity is when you can talk but cannot sing during the active phase. It's excellent to increase your exercise.

Children and teenagers should engage in at least an hour of moderate to intense daily activity. Hence, anything that causes you to be 'winded' or breathe fast, such as a brisk stroll, qualifies as moderate activity. You will experience a minor rise in heart rate and breathing during moderate activity, although you may not break a sweat.

In general, vigorous activities require vast muscular groups and are performed with greater intensity. They cause a rise in heart rate, quicker breathing, and perspiration.

Regardless of your current level of physical activity, there are numerous health benefits to becoming more active than usual. Limiting the amount of time you spend sitting or lying down is crucial, such as while using a phone, computer, or television.

The main thing is to get moving, regardless of the type of activity chosen. Look for opportunities to be physically active throughout the day.

Pick your choice activity.

Always prioritize safety. Check with your doctor first to ensure you're in good health if you haven't been active recently. It's crucial to like and enjoy what you're doing so you don't become bored or consider physical activity a chore. Ask yourself the following questions to help you decide whether the activity is suitable for you:

Do you like to spend time alone, or do you enjoy being around others?

Social butterflies should participate in activities that bring them together with others. Try strolling with your buddies, joining a team or recreation club, or line dancing.

Walking, jogging, swimming, or gardening provides time for reflection if you need time alone.

Do you require action or relaxation?

Try aerobic exercises that increase your heart rate for a surge of energy, delivering oxygen and glucose to the mitochondria in muscle cells for energy management. Aerobic activities require repeatedly using a group of muscles: jogging, brisk walking, cycling, and dancing.

Yoga and tai chi are more relaxed and great ways to reduce stress.

Are you goal-driven, or do you want to be adaptable?

If you enjoy success, consider hobbies where you can document and monitor your progress, such as training for a race, or take up a skill-intensive hobby, such as martial arts. Try walking or discover a home exercise video for a more adaptable exercise regimen.

Are you an Indoor or Outdoor exploratory type?

Choose outdoor activities such as hiking, cycling, or rollerblading if you wish to escape. These activities are great for adventurers, outdoor or inquisitive personalities.

Consider constructing homes for the underprivileged, participating in charity walks and runs, assisting an elderly neighbor with yard labor, and cleaning up a local school to become active in the community.

Indoor exercises like skipping, dancing and ping pong, etc., can also be done once it is at a moderate pace or intensity and done for the time frame prescribed.

Simple actions build-up.

Regardless of your current level of physical activity, there are numerous health benefits to becoming more active than usual. The main thing is to get moving, regardless of the type of activity chosen. Look for ways to be more physically active throughout the day. You can do the task in as little as a few minutes. Perform them throughout the day. Here are some suggestions:

If you are working or attending online classes from home,

It would be best to stand up or move about while reading and responding to emails and other messages on your laptop or mobile device.

Pace or perform leg lifts, squats, knee lifts, wall seats, and toe curls while standing or seated during conference calls. For bicep curls, keep weight under your desk. Perform wall push-ups while standing.

Take a brief stroll out of the workplace during lunch or instead of a coffee break.

To remind yourself to take a break, set an alarm on your computer or phone. Take a one- or two-minute break from standing or walking every hour.

Alternative methods to initiate

If the weather is favorable, walk outside; otherwise, walk around the house. Increase your heart rate and break a sweat by walking quickly enough.

Take the stairs up and down. Perform a leg workout by taking every other step.

Turn on the radio and dance in the house by yourself or with a companion.

You can perform jumping jacks, walk, or jog in place if you need stairs or a large open area. Try to be active for a minimum of 10 minutes.

Use hand weights or an object such as a soup can if you're beginning to work out and a water jug if you're more experienced. Curl your hand to shoulder height by bending at the elbows. Repeat 10 to 12 times until you can no longer perform the exercise.

Clean your closets and play with your children while performing squats. Ensure that you bend at the knees and maintain a straight back.

You may join if you can access social media or the internet and search for live-streamed fitness sessions or activity challenges.

Try to increase your daily steps by using a fitness tracker.

While you watch Netflix or TV, rise to your feet and fold clothing or rearrange the desk, room, or closet.

Perform easy activities, such as jumping jacks, walking in place, or stretching in front of the computer.

Hack your mindset.

Create a new policy: Commercials prohibit sitting.

Utilize a stationary bicycle or treadmill, or perform arm curls, squats, lunges, and crunches while observing.

Consider the value of housework by sweeping or vacuuming with sufficient speed to increase your heart rate. This will burn approximately 150 calories per hour for a 150-pound individual.

Have infants or animals at home? More than 200 calories per hour can be burned by playing with them.

Yard work and gardening are other effective ways to burn calories and build arm, leg, and back muscles. Pushing a lawnmower, raking leaves, and performing other outside chores can be an efficient workout.

Utilize your time at home to do any procrastinated projects. De-cluttering the garage or attic is an additional option to be productive and physically active.

In all of these, always consider your safety first! Make physical activity fun.


Most children and young adults can safely engage in moderate and vigorous activities without consulting a doctor. Before beginning a good fitness program, however, those who are elderly, have chronic illnesses, or have risk factors for heart disease should consult their physicians.

Start cautiously and gradually increase duration, intensity, and frequency if you are beginning to be physically active consistently.

Reduce the risk of injury by warming up and stretching.

Consume copious amounts of water before, during, and after strenuous exertion.

Please don't overdo it. There is no value in suffering.

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