{"id":2619,"date":"2021-07-16T07:07:00","date_gmt":"2021-07-16T07:07:00","guid":{"rendered":"https:\/\/vayuacademy.com\/blog\/?p=2619"},"modified":"2021-07-17T13:03:45","modified_gmt":"2021-07-17T13:03:45","slug":"physical-activities-and-their-advantages","status":"publish","type":"post","link":"https:\/\/vayuacademy.com\/blog\/physical-activities-and-their-advantages\/","title":{"rendered":"Physical Activities and their Advantages"},"content":{"rendered":"\n<p>Physical Exercise (PE) may appear dull and boring to a busy person. Gyms are the preferred destination for the Mod generation. \u2018Exercise\u2019 means wearing gear, warming up, and going out to the ground for a boring routine of stretching and jumping. Physical Activity (PA) is a much broader term encompassing PE, dancing, walking, cycling, digging (gardening) or even carrying heavy groceries or small children. In fact, it involves many more activities as you will read further.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p>The benefits of PA are numerous and extend not only to our physical health but to our mental, social and spiritual well being too. Regular PA increases certain hormones in our body which reduces stress, improves mood and allows deep sleep. A moderate set of PA for just half an hour a day, over a period of time, strengthens our immune system. This prevents infections, especially of the lungs. It also prevents many diseases and in general, increases our healthy life span. People who go for early morning long walks or go for runs in wooded areas (including parks) report feeling spiritually connected with Nature\u2019s flora and fauna. A sense of spiritual exhilaration.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p>For getting the best results from PA one needs to know the different types of activities\/ exercises and their benefits. For simplicity&#8217;s<strong> sake,<\/strong> I describe them as the 4Ss. These are&nbsp;<strong>Stamina<\/strong>&nbsp;or endurance,&nbsp;<strong>Strength<\/strong>,&nbsp;<strong>Suppleness<\/strong>&nbsp;or Flexibility and&nbsp;<strong>Steadiness<\/strong>&nbsp;or Balance.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>STAMINA OR ENDURANCE<\/strong><\/p>\n\n\n\n<p>This is the commonest form of exercise done by all of us. If done fast enough,&nbsp; the simple act of walking or mopping the floor causes breathlessness and sweating. This PA is also called Aerobics and is very good for our heart and lungs.&nbsp;&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/genkris.files.wordpress.com\/2021\/06\/cycling.jpg?w=608\" alt=\"\" class=\"wp-image-1185\"\/><figcaption>Cycling can be an interesting PA and is a good way of increasing Stamina<\/figcaption><\/figure><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>HOW TO DO<\/td><td>\u2013 Brisk walking or jogging or running<br>\u2013 Dancing&nbsp;<br>\u2013 Cycling<br>\u2013 Swimming<br>\u2013 Climbing on stairs or hills&nbsp;<br>\u2013 Digging in gardens or fields&nbsp;&nbsp;<br>\u2013 Manual sweeping and mopping&nbsp;<br>\u2013 Skipping<br>\u2013 Sports&nbsp;<\/td><\/tr><tr><td>BENEFITS<\/td><td>\u2013 Prevents diseases or reduces their severity.<br>\u2013 Heart disease\/ Stroke<br>\u2013 Diabetes&nbsp;<br>\u2013 Obesity<br>\u2013 Certain Cancers<br>\u2013 Respiratory diseases including COVID19&nbsp;&nbsp;<br>\u2013 Other benefits.&nbsp;&nbsp;<br>* Improves skin texture&nbsp;&nbsp;<br>* Improves mood and reduces stress&nbsp;&nbsp;<br>* Better sleep&nbsp;&nbsp;<br>* Reduces weight and improves muscle strength&nbsp;&nbsp;<br>* Improves blood circulation and sexual performance.&nbsp;&nbsp;&nbsp;&nbsp;<\/td><\/tr><tr><td>HOW MUCH<\/td><td>Atleast half an hour per day for 6 days a week.&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>STRENGTH<\/strong><\/p>\n\n\n\n<p>Muscle strength is very important as we age. Stop moving the body for a couple of days and the muscles start weakening. Legs need to be strong so that one can stand. Strong arms are needed to pick up our children, grandchildren and our groceries. In fact, all muscles need exercise and a basic level we do that by doing various jobs at the home, office or outside. But they need more strength than that, hence Strength PA.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/genkris.files.wordpress.com\/2021\/06\/gym-exercises.jpg?w=403\" alt=\"\" class=\"wp-image-1187\"\/><figcaption>Strength training can be done in Gym or at home using Exercise balls, Resistance bands etc<\/figcaption><\/figure><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>HOW TO DO<\/td><td>There are many ways to do it apart from specialized weight lifting<br>in a gym.&nbsp;<br>\u2013 Weight lifting at home with improvised weights<br>\u2013 Resistance Band training at home<br>\u2013 Skipping<br>\u2013 Heavy gardening\/ Digging<br>\u2013 Carrying heavy groceries for a period of time<br>\u2013 Carrying children or grandchildren at home<br>\u2013 Push-ups on the floor and against a wall<br>\u2013 Pull-ups<\/td><\/tr><tr><td>BENEFITS<\/td><td>\u2013 Strong muscles for ease of daily activities&nbsp;<br>\u2013 Improvement in bone density and to Prevent Osteoporosis<br>\u2013 Prevents frozen joints<br>\u2013 Reduces joint pains including backaches<br>\u2013 Reduces blood sugar<br>\u2013 Helps control body weight<\/td><\/tr><tr><td>HOW MUCH<\/td><td>These activities should be done on alternate days.&nbsp;<br>For those over 65, twice a week is sufficient.&nbsp;&nbsp;<br>Beginners of heavyweight training should take the help of experts.&nbsp;<br>Resistance bands are cheap and numerous exercises can be done&nbsp;<br>with the help of videos.&nbsp;<br>One must stop one set of activities when the muscles \u2018speak\u2019 of tiredness.&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>&nbsp;<strong>SUPPLENESS OR FLEXIBILITY&nbsp;<\/strong><\/p>\n\n\n\n<p>The muscles which are not exercised grow weak and the joints get stiff. The movements of these joints become painful and less in range. For this reason for example, one may not be able to bend to tie our shoelaces. In other people an occasional over-use causes muscles to strain and ache. To prevent such happenings one need PA for improving their suppleness. Slow stretching as in most yogic postures is the best form of PA for getting Suppleness of our muscles.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/genkris.files.wordpress.com\/2021\/06\/badi_emoji.jpg?w=630\" alt=\"\" class=\"wp-image-1196\"\/><figcaption>Playing with grandchildren is an excellent form of PA to increase Suppleness<\/figcaption><\/figure><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>HOW TO DO<\/td><td>\u2013 Apart from Yoga, Pilates can be practiced<br>\u2013 Slow stretching of muscles groups can be done at home&nbsp;<br>\u2013 Special exercise videos for the back, thighs, and ankles are also available<\/td><\/tr><tr><td>BENEFITS<\/td><td>\u2013 Reduces muscles tension and strains<br>\u2013 Prevent back muscle spasms and aches<br>\u2013 Prevents frozen joints<br>\u2013 Reduces mental tension and improves mood&nbsp;<\/td><\/tr><tr><td>HOW MUCH<\/td><td>Basic stretches should be done on all days of the week.&nbsp;<br>Many people do them first thing in the morning after warming up.&nbsp;<br>May just require 5 minutes.&nbsp;<br>However the full range of exercises may require up to half an hour<br>and should be done thrice a week&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>STEADINESS OR BALANCE<\/strong><\/p>\n\n\n\n<p>This PA is, more often than not, overlooked by many people who tend to focus just on strength and stamina. Many young people don\u2019t even know how important the \u2018sense of balance\u2019 or proprioception is for us. For the same quantum of an unexpected push, an older person falls down whereas a younger person can stand steady. As the bones become fragile in old age fractures are common. Hence the requirement of adding PA for remaining steady.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/genkris.files.wordpress.com\/2021\/06\/balance.jpg?w=363\" alt=\"\" class=\"wp-image-1197\"\/><figcaption>Simple Exercise like standing on 1 leg are good for practicing Steadiness or Balance<\/figcaption><\/figure><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>HOW TO DO<\/td><td>The soles of our feet have receptors for keeping our bodies stable.&nbsp;<br>Inside our homes, we should walk around barefoot.&nbsp;<br>We may also do activities barefoot, whatever we can comfortably do.<br>This&nbsp;will help our sense of balance.&nbsp;<br>Specific exercises include:-&nbsp;&nbsp;<br>\u2013 Standing on one leg in \u2018crane position\u2019.&nbsp;&nbsp;<br>\u2013 Walking on a railing or a beam<br>\u2013 Toe to heel walking at home&nbsp;<br>\u2013 Walking backward<br>\u2013 Tai chi, if learnt<br>\u2013 Certain yogic postures<\/td><\/tr><tr><td>BENEFITS<\/td><td>\u2013 Prevent falls, especially in old age and in pregnancy.&nbsp;<br>\u2013 Improves posture and related pains due to faulty posture<br>\u2013 Allows faster recovery from certain injuries<br>\u2013 Improves coordination and focus&nbsp;<br>\u2013 Increases muscle strength of legs<\/td><\/tr><tr><td>HOW MUCH<\/td><td>Atleast twice a week for minimum 5 to 10 minutes.&nbsp;<br>Over 65 years must do atleast thrice a week.&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>PRECAUTIONS, SAFETY MEASURES AND TIPS<\/strong><\/p>\n\n\n\n<p>A few points to keep in mind:-<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Those having a disease or disability or those above 40 years must seek medical advice from their doctor on the quality and quantity of exercise\/ activity.&nbsp;<\/li><li>Warming up of the body is extremely essential before starting any exercise. A two-minute walk with arms swinging is enough.&nbsp;<\/li><li>Hydration is very important, especially in summers and monsoons. A simple salt and sugar solution with fresh lime is quite refreshing.&nbsp;<\/li><li>Start small. After all, Rome was not built in a day. Increase quality and quantity of activities slowly.&nbsp;<\/li><li>Stop for the day any exercise which causes pain or muscle spasms.&nbsp;<\/li><li>One rest day is necessary. The rest day should be kept for learning\/ practicing breathing exercises (including pranayama and or anulom \u2013 vilom). Senior citizens may have two rest days a week.&nbsp;<\/li><li>Keep an exercise diary. Write the goal in mind and and the quantum of activity done.&nbsp;<\/li><li>Remember, each person is unique. We have different lengths and shapes of muscles and joints may have different angles. Hence, there should be no comparison.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/genkris.files.wordpress.com\/2021\/06\/climbing.jpg?w=375\" alt=\"\" class=\"wp-image-1188\"\/><\/figure><\/div>\n\n\n\n<p>Enjoy your Physical Activities!!<\/p>\n\n\n\n<p>Next week, \u2018Exercise and COVID19\u2019 will be discussed. Till then, stay healthy and keep safe.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"840\" height=\"480\" src=\"https:\/\/vayuacademy.com\/blog\/wp-content\/uploads\/2020\/11\/PHOTO-2020-11-26-16-55-36-840x480.jpg\" alt=\"\" class=\"wp-image-1899\"\/><figcaption>Author: Maj Gen Krishan Chauhan<\/figcaption><\/figure><\/div>\n\n\n\n<p>Maj Gen Krishan Chauhan is a second-generation army officer. He studied in Sainik School Kapurthala, graduated from IG Medical College, Shimla and did his MD from AFMC\/Pune University. He has served in the Army Medical Corps for 36 years and retired as the Addl DGMS army. He is an avid marathon runner and a writer. He first wrote articles for children in The Young Chronicles. Later, he started writing his own blog as Genkris, on WordPress where over 25 articles on various subjects can be accessed.<\/p>\n<div class=\"likebtn_container\" style=\"\"><!-- LikeBtn.com BEGIN --><span class=\"likebtn-wrapper\"  data-identifier=\"post_2619\"  data-site_id=\"5e8b2a7b943ec9a66bb76b26\"  data-theme=\"nero\"  data-white_label=\"true\"  data-style=\"\"  data-unlike_allowed=\"\"  data-show_copyright=\"\"  data-item_url=\"https:\/\/vayuacademy.com\/blog\/physical-activities-and-their-advantages\/\"  data-item_title=\"Physical Activities and their Advantages\"  data-item_date=\"2021-07-16T07:07:00+00:00\"  data-engine=\"WordPress\"  data-plugin_v=\"2.6.54\"  data-prx=\"https:\/\/vayuacademy.com\/blog\/wp-admin\/admin-ajax.php?action=likebtn_prx\"  data-event_handler=\"likebtn_eh\" ><\/span><!-- LikeBtn.com END --><\/div>","protected":false},"excerpt":{"rendered":"<p>Physical Exercise (PE) may appear dull and boring to a busy person. Gyms are the preferred destination for the Mod generation. \u2018Exercise\u2019 means wearing a gear, warming up and going out to a ground for a boring routine of stretching and jumping. Physical Activity (PA) is a much broader term encompassing PE, dancing, walking, cycling, digging (gardening) or even carrying heavy grocery or small children. Infact, it involves many more activities as you will read further.     <\/p>\n<div class=\"likebtn_container\" style=\"\"><!-- LikeBtn.com BEGIN --><span class=\"likebtn-wrapper\"  data-identifier=\"post_2619\"  data-site_id=\"5e8b2a7b943ec9a66bb76b26\"  data-theme=\"nero\"  data-white_label=\"true\"  data-style=\"\"  data-unlike_allowed=\"\"  data-show_copyright=\"\"  data-item_url=\"https:\/\/vayuacademy.com\/blog\/physical-activities-and-their-advantages\/\"  data-item_title=\"Physical Activities and their Advantages\"  data-item_date=\"2021-07-16T07:07:00+00:00\"  data-engine=\"WordPress\"  data-plugin_v=\"2.6.54\"  data-prx=\"https:\/\/vayuacademy.com\/blog\/wp-admin\/admin-ajax.php?action=likebtn_prx\"  data-event_handler=\"likebtn_eh\" ><\/span><!-- LikeBtn.com END --><\/div>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[254,374,386],"class_list":["post-2619","post","type-post","status-publish","format-standard","hentry","category-miscellaneous","tag-fitness","tag-health","tag-physical-fitness"],"gutentor_comment":0,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Physical Activities and their Advantages : Aviation Blog<\/title>\n<meta name=\"description\" content=\"Physical Exercise (PE) may appear dull and boring to a busy person. 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Gyms are the preferred destination for the Mod generation. \u2018Exercise\u2019 means wearing a gear, warming up and going out to a ground for a boring routine of stretching and jumping. Physical Activity (PA) is a much broader term encompassing PE, dancing, walking, cycling, digging (gardening) or even carrying heavy grocery or small children. 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ICAO ATPL holder, Open IR Rating, Current Class I Medical, ICAO English Language Proficiency Level 5, Experience aviator with more than 9000 flight hours on commercial, military jet, transport, and training aircraft of more than 30 types of aircraft. Experimental Test Pilot. More than 10 years of experience. An exclusive experience as Project Test pilot on Fighter aircraft upgrade and two indigenous prototype development project SARAS and IJT aircraft. Skilled on flight test techniques in aircraft performance, stability and control, flying\/handling qualities, avionics, certification, and airworthiness. Significant experience in Radars, Electro-Optical Sensors, Communication systems, Displays, HOTAS and Controls, Human-machine interface, Navigation system, Datalink system, and Electronic warfare. Significant knowledge of Simulators and Mission planning and Debrief system. 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Fly Safe,","publisher":{"@id":"https:\/\/vayuacademy.com\/blog\/#\/schema\/person\/29433e23aa5a7d782d44b51fed6994d0"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/vayuacademy.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":["Person","Organization"],"@id":"https:\/\/vayuacademy.com\/blog\/#\/schema\/person\/29433e23aa5a7d782d44b51fed6994d0","name":"Anil Goyal","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/vayuacademy.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/vayuacademy.com\/blog\/wp-content\/uploads\/2025\/08\/12189867_127260037634366_3732762705357218590_n.jpg","contentUrl":"https:\/\/vayuacademy.com\/blog\/wp-content\/uploads\/2025\/08\/12189867_127260037634366_3732762705357218590_n.jpg","width":960,"height":475,"caption":"Anil Goyal"},"logo":{"@id":"https:\/\/vayuacademy.com\/blog\/#\/schema\/person\/image\/"},"description":"Airline Pilot | Experimental Test Pilot | Technical writer | Aviation blogger | Aviation Consultant\/Specialist I have 30 yrs of wide and vast aviation experience including military and airline operations. ICAO ATPL holder, Open IR Rating, Current Class I Medical, ICAO English Language Proficiency Level 5, Experience aviator with more than 9000 flight hours on commercial, military jet, transport, and training aircraft of more than 30 types of aircraft. Experimental Test Pilot. More than 10 years of experience. An exclusive experience as Project Test pilot on Fighter aircraft upgrade and two indigenous prototype development project SARAS and IJT aircraft. Skilled on flight test techniques in aircraft performance, stability and control, flying\/handling qualities, avionics, certification, and airworthiness. Significant experience in Radars, Electro-Optical Sensors, Communication systems, Displays, HOTAS and Controls, Human-machine interface, Navigation system, Datalink system, and Electronic warfare. Significant knowledge of Simulators and Mission planning and Debrief system. Qualified Flying Instructor with a crucial understanding of the training needs of pilots ranging from ab-initio to operational training. Military combat pilot. Accident, incident-free record flight safety record. Executive leader: Goal-oriented, cross-culture multilingual team builder who brings critical decision-making capability and flexibility to solve problems. A skilled communicator; experienced leader, precise technical writer, engaging public speaker, and negotiator. Experienced in program management, training plan\/syllabus authorship, organizational governance, and regulatory compliance.","sameAs":["https:\/\/vayuacademy.com","www.linkedin.com\/in\/testpilotanilgoyal"]}]}},"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/vayuacademy.com\/blog\/wp-json\/wp\/v2\/posts\/2619","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vayuacademy.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vayuacademy.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vayuacademy.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/vayuacademy.com\/blog\/wp-json\/wp\/v2\/comments?post=2619"}],"version-history":[{"count":4,"href":"https:\/\/vayuacademy.com\/blog\/wp-json\/wp\/v2\/posts\/2619\/revisions"}],"predecessor-version":[{"id":2635,"href":"https:\/\/vayuacademy.com\/blog\/wp-json\/wp\/v2\/posts\/2619\/revisions\/2635"}],"wp:attachment":[{"href":"https:\/\/vayuacademy.com\/blog\/wp-json\/wp\/v2\/media?parent=2619"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vayuacademy.com\/blog\/wp-json\/wp\/v2\/categories?post=2619"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vayuacademy.com\/blog\/wp-json\/wp\/v2\/tags?post=2619"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}