Physical activity is any activity that causes your body to work harder than normal. It describes activities that are beyond your daily routine of sitting, standing, and walking up stairs. Everyone can benefit from increased physical activity.
Improve your fitness and ability to perform daily activities
Prevent diseases such as osteoporosis and depression
Reduce your appetite
RECOMMENDATIONS
Physical activity is divided into two types of activities for adults: aerobic activity and muscle-strengthening activity.
Aerobic activity can be of moderate or vigorous intensity. It is important to start with aerobic activities that are less intense at first, and work up to more vigorous activity.
While performing moderate activities (such as brisk walking), you should be able to talk but not sing. Vigorous activity requires taking a breath every few words.
You can also monitor the intensity of exercise by using your heart rate. The target heart rate during physical activity should be 60% - 90% of the maximum heart rate.
To calculate your target heart rate, use the following formula:
220 (beats per minute) minus age = maximum heart rate.
Maximum heart rate multiplied by the intensity level = target heart rate.
For example, a 50-year-old woman exercising at 60% maximum would use the following calculation:
220 - 50 = 170 (maximum heart rate)
170 X 60% = 102 (target heart rate)
This is her target heart rate, regardless of the type of physical activity she elects to do.
Physical activity at 60 to 70% of the maximum heart rate is considered moderate intensity exercise. You can moderately exercise safely for a long period of time.
Sprains (1 image)(Doctor-Reviewed information)
A sprain is an injury to the ligaments around a joint. Ligaments are strong, flexible fibers that hold bones together. Reviewer: Linda J. Vorvick, MD, Medical Director, MEDEX Northwest Division of Physician Assistant Studies, University of Washington, School of Medicine. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.Date: 05/02/2009
Strains (2 images)(Doctor-Reviewed information)
A strain is when a muscle becomes overstretched and tears. This painful injury, also called a"pulled muscle," can be caused by an accident, improper use of a muscle, or overuse of a muscle.Reviewer: Linda J. Vorvick, MD, Medical Director, MEDEX Northwest Division of Physician Assistant Studies, University of Washington, School of Medicine. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.Date: 05/02/2009
Muscle strain treatment (1 image)(Doctor-Reviewed information)
Treatment - muscle strainQuestion:How do you treat a muscle strain?Answer:Rest and ice for the first few days after the injury. Anti-inflammatory medications or acetaminophen (Tylenol) also can be helpful to reduce pain and swelling in the first ...Reviewer: Thomas N. Joseph, MD, Private Practice specializing in Orthopaedics, subspecialty Foot and Ankle, Camden Bone Joint, Camden, SC. Review provided by VeriMed Healthcare Network.Date: 08/06/2007
Broken bone (7 images)(Doctor-Reviewed information)
A break of any size is called a fracture. If the broken bone punctures the skin, it is called an open fracture(compound fracture).A stress fracture is a hairline crack in the bone that develops because of repeated or prolonged forces against the b...Reviewer: Thomas N. Joseph, MD, Private Practice specializing in Orthopaedics, subspecialty Foot and Ankle, Camden Bone & Joint, Camden, SC. Review provided by VeriMed Healthcare Network.Date: 05/07/2007
Colles' wrist fracture (1 image)(Doctor-Reviewed information)
Colles'' fracture is a break across the end of the main bone of the forearm(the radius). A Colles'' fracture results in a backward and outward position of the hand in relation to the forearm.Transverse wrist fracture; Dinner-fork deformity of the wr...Reviewer: Thomas N. Joseph, MD, Private Practice specializing in Orthopaedics, subspecialty Foot and Ankle, Camden Bone & Joint, Camden, SC. Review provided by VeriMed Healthcare Network. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.Date: 07/29/2008
How to make a splint (1 image)(Doctor-Reviewed information)
A splint is a device used for holding a part of the body stable and motionless to prevent pain and further injury.The purpose of a splint is to protect a wounded body part from further damage until you get medical help. It is important to check fo...Reviewer: Andrew L. Chen, M.D., M.S., Orthopedist, The Alpine Clinic, Littleton, NH. Review provided by VeriMed Healthcare Network.Date: 07/25/2007
Dislocation (3 images)(Doctor-Reviewed information)
A dislocation is a separation of two bones where they meet at a joint.(Joints are areas where two bones come together.) Reviewer: Thomas N. Joseph, MD, Private Practice specializing in Orthopaedics, subspecialty Foot and Ankle, Camden Bone & Joint, Camden, SC. Review provided by VeriMed Healthcare Network. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.Date: 05/12/2008
Kneecap dislocation (2 images)(Doctor-Reviewed information)
Kneecap dislocation occurs when the triangle-shaped bone covering the knee(patella) moves or slides out of place. The problem usually occurs toward the outside of the leg.Dislocation- kneecap; Patellar dislocation or instability.A dislocated kneec...Reviewer: Andrew L. Chen, MD, MS, Orthopedic Surgery and Sports Medicine, The Alpine Clinic, Littleton, NH. Review provided by VeriMed Healthcare Network. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.Date: 05/05/2008
Knee arthroscopy (1 image)(Doctor-Reviewed information)
Knee arthroscopy is surgery that is done to check for problems, using a tiny camera to see inside your knee. Other medical instruments may also be inserted to repair your knee.Knee scope- arthroscopic lateral retinacular release; Synovectomy; Pate...Reviewer: C. Benjamin Ma, MD, Assistant Professor, Chief, Sports Medicine and Shoulder Service, UCSF Dept of Orthopaedic Surgery. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.Date: 02/03/2009
Knee microfracture surgery (1 image)(Doctor-Reviewed information)
Knee microfracture surgery is a common procedure used to repair damaged knee cartilage. Cartilage is the material that helps cushion the area where bones meet in the joints. Reviewer: C. Benjamin Ma, MD, Assistant Professor, Chief, Sports Medicine and Shoulder Service, UCSF Dept of Orthopaedic Surgery. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.Date: 02/09/2009
Tennis elbow (1 image)(Doctor-Reviewed information)
Tennis elbow is an inflammation, soreness, or pain on the outside(lateral) side of the upper arm near the elbow. There may be a partial tear of the tendon fibers, which connect muscle to bone, at or near their point of origin on the outside of the...Reviewer: Linda Vorvick, MD, Seattle Site Coordinator, Maternal & Child Health Lecturer, Pathophysiology, MEDEX Northwest Division of Physician Assistant Studies, University of Washington School of Medicine. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.Date: 08/11/2008
Head injury (5 images)(Doctor-Reviewed information)
A head injury is any trauma that leads to injury of the scalp, skull, or brain. The injuries can range from a minor bump on the skull to serious brain injury.Head injury is classified as either closed or open(penetrating).A closed head injury mean...Reviewer: Jacob L. Heller, MD, Emergency Medicine, Virginia Mason Medical Center, Seattle, Washington, Clinic. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.Date: 01/07/2009
Spinal injury (8 images)(Doctor-Reviewed information)
The cord passes through your neck and back. A spinal cord injury is very serious because it can cause paralysis below the site of the injury.When someone has a spinal injury, additional movement may cause further damage to the nerves in the cord a...Reviewer: Andrew L. Chen, M.D., M.S., Orthopedist, The Alpine Clinic, Littleton, NH. Review provided by VeriMed Healthcare Network.Date: 07/25/2007
Unconsciousness - first aid(Doctor-Reviewed information)
Unconsciousness is when a person is unable to respond to people and activities. Often, this is called a coma or being in a comatose state.Other changes in awareness can occur without becoming unconscious. Reviewer: Jacob L. Heller, MD, Emergency Medicine, Virginia Mason Medical Center, Seattle, Washington, Clinic. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.Date: 10/06/2008
Smashed fingers (1 image)(Doctor-Reviewed information)
Smashed fingers is an injury involving direct trauma to one or more fingers.If an injury to a finger occurs at the tip and does not involve a joint, you may not need the help of a doctor. Even if the bone is broken, your doctor may not recommend a...Reviewer: Andrew L. Chen, MD, MS, Orthopedic Surgery and Sports Medicine, The Alpine Clinic, Littleton, NH. Review provided by VeriMed Healthcare Network. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.Date: 05/05/2008
Sports cream overdose(Doctor-Reviewed information)
Sports creams are cream- or ointment-based medicines used to treat aches and pains. Sports cream overdose occurs when someone accidentally or intentionally uses more than the normal or recommended amount of this product.This is for information onl...Reviewer: A.D.A.M. Editorial Team: David Zieve, MD, MHA, Greg Juhn, MTPW, David R. Eltz. Previously reviewed by Eric Perez, MD, Department of Emergency Medicine, St. Luke's-Roosevelt Hospital Center, New York, NY. Review provided by VeriMed Healthcare Network (10/29/2007).Date: 02/03/2009
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