At least 150 minutes of aerobic activity of a moderate intensity are recommended by the American Heart Association. This equates to 30 minutes of activity on five days per week for a total of five hours.

Even in situations where sitting for extended periods of time is unavoidable, it is advisable to cut down on the total number of hours spent in such positions. Get up and move around every so often to give your muscles a break from sitting.

What are the benefits of physical activity?

Regular physical activity improves both the immediate and long-term health of its participants, as well as the overall quality of their lives. This is true regardless of age, gender, or level of physical ability.

The following are a few of the many benefits of engaging in regular physical activity, all of which highlight the importance of being physically fit.

• Reduces the risk of diseases: Physical fitness improves the health of the body by decreasing the risk or severity of diseases, such as hypertension (high blood pressure), diabetes, high blood cholesterol levels, cardiovascular diseases, obesity, and cancer.
• Improves mental health: Regular exercise promotes good mental health by reducing depression, anxiety, and other mood changes. It improves concentration, thinking, decision-making and self-esteem. It also helps you get good sleep, which plays a major role in decreasing stress and improving your quality of life.
• Increases muscle and bone health: Regular exercise is essential for the development and maintenance of strong muscles and bones. People lose muscle mass and bone density and function as they age, which increases their risk of injury. Regular physical exercise promotes the ability of muscles to absorb essential nutrients for growth and prevents muscle loss while preserving strength as people age. It improves bone density that may help prevent osteoporosis and arthritis.
• Increases energy levels: Physical activity reduces the feeling of lethargy because it boosts energy levels and keeps people active. This increases social interaction, which makes people feel good about themselves and keeps them cheerful.
• Decreases body weight: Being overweight results in several problems, such as internal damage to the organs and joints, decreased enthusiasm in life, and difficulty performing regular activities. Being fit improves confidence and encourages people to have an active and fun life.

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What are the risks associated with over-exercising?

Overtraining syndrome, also known as burnout, is a condition that can affect anyone who participates in high-volume training without receiving adequate rest. This condition is most frequently observed in athletes and people who are interested in fitness and manifests itself in a variety of psychological and physiological symptoms. Because everyone is capable of engaging in some form of physical activity, there is no universally accepted definition of what constitutes excessive exercise.

According to research conducted at Rady Children’s Hospital in San Diego, the most prominent symptom of this condition is a gradual decline in a person’s physical performance in competitive sports, even when they maintain or increase their level of training.

An excessive amount of training or exercise can have a number of unfavourable effects on the body, including the following:

• Increased resting heart rate
• Unexplained weight loss
• Decreased appetite
• Fatigue
• Ongoing muscle and joint pain unrelated to a specific injury
• Increased risk of injury
• Difficulty sleeping
• Increased stress hormones
• Weakened immunity
• Constant feeling of being sick
• Mood swings
• Increased anger and irritability
• Impaired performance at regular work or studies
• Decreased enthusiasm for sports or exercises

To avoid the detrimental effects of overtraining, it is important to build in adequate recovery time following prolonged or strenuous workouts. Taking breaks in between workouts, as well as reducing the intensity and frequency of your workouts, can help reduce muscle tension and make you feel more active while you are resting after a particularly strenuous workout. At the same time, try not to allow too much time to elapse between different training sessions.

Make an appointment with your primary care physician if you have any injuries that have gotten worse over time or have not healed, if you are having muscle soreness that lasts for longer than 24 hours, or if you often have discomfort in your joints and ligaments. It is important to discuss any concerns you have with both your doctor and your coach so that you can receive the correct therapy.