Find out how much you know about physical activity with our 10 true-or-false statements
Our Quiz
There is a lot of talk about physical activity these days... how much is necessary to benefit our health? What kind should we be doing? Find out how much you know about physical activity with our 10 true-or-false statements.
150 minutes of moderate intensity physical activity once a week is as good as a 30 minute session five times a week.
False – Studies show that moderate intensity physical activity for 30 minutes at least 5 days a week contributes to heart and lung fitness. Achieving this five times a week is better than just once a week. Regular physical activity is important for good health.
When you are physically active it's a case of no pain no gain.
False – Exercise is often an effort and a challenge, but we should stop if it's hurting. Warming up and cooling down correctly will lesson the possibility of injuries.
Being physically active is expensive and you need money for equipment.
False – Lots of physical activities are free. Many team sports cost little for competitors. Walking is free; the only equipment needed is a pair of shoes or boots with good grip and support. Joining sport and health clubs can seem expensive, but regular use will give value for money.
Swimming is better than walking.
False – Comparing one activity with another can be meaningless, as different activities give us different benefits and these can depend on the frequency, intensity and amount of activity done. Both swimming and walking are aerobic activities, good for heart and lung health and muscle strength. Swimming can also improve joint flexibility. All physical activity is good for our health.
Being active is good for dealing with stress.
True – Regular activity helps to improve mood, relieve muscle tension and stimulate the release of the endorphin hormones which contributes to the "feel good" factor.
You don't need to be physically active if your work keeps you on the move all day.
False – There is a difference between being active as part of the daily routine and deliberately choosing to take be active. Remember your 30 minutes needs to be at a moderate intensity, being "on the move" might not be a high enough intensity. A brisk walk would be a moderate intensity activity for most people. The best way to know if you are reaching moderate intensity is to listen to your body, you should be: breathing a little more deeply, feeling a little warmer with your heart beating a little faster, you should be able to have a conversation during moderate intensity activity.
Physical activity helps to prevent osteoporosis.
True – Regular physical activity helps to make bones stronger by increasing their calcium and mineral content. Weight bearing activities like, walking, running, skipping and jumping are especially important during childhood when bones are growing and developing.
People with high blood pressure shouldn't be physically active.
False – A planned physical activity programme in consultation with your GP may help to lower blood pressure. Physical activity helps to lower risk of heart disease by strengthening the heart muscle, and improving the capacity of the heart and lungs to supply blood to the system.
A lot of physical activity would lead to huge muscle development.
False – While rigorous body building exercise using weights can over time increase muscle size, mainly in men, moderate intensity exercises increase muscle strength without greatly affecting muscle size. Strong muscles will better support the back, stomach and weight-bearing joints.
If you're trying to lose weight, the only sure way is to eat less.
False – Physical activity is an important part of a weight loss programme. Regular activity helps to burn calories and increases your metabolism, the rate at which you burn energy. People who are active are more likely to maintain their weight loss.
Strength and flexibility are as important as stamina in looking after your body.
True – It is also very important for people, particularly older people, to maintain their strength and flexibility in order to be able to climb stairs, get in and out of chairs, lift kettles, do up zips and buttons, comb hair, etc.
The older you are the less active you need to be.
False – From the age of 30 years onwards, we can expect a decrease of 1% per year in our aerobic fitness, range of movement, balance and co-ordination and strength. Physical activity will slow down the rate at which this happens. Regular physical activity will help an older person to maintain or maximise optimal function.