Physical Activity
Map
Arrows point from what you learn first to what it opens. Point at a concept to light up its chain and where it comes back deeper. Right-click a concept (or press and hold it) for its lessons and stories.
- Proven to depth123
- Open
- Locked
- Comes back deeper
Learning path
In the order the concepts build on each other.
- Muscles and bonesReadyBones and muscles are alive and grow stronger when used. Bone is built most in childhood and the teens and peaks by the mid-to-late 20s; weight-bearing activity like running and jumping builds it. Muscles strengthen when they work against a weight and slowly shrink with age unless used. Supervised strength training is fine for children, and sit-ups don't burn belly fat.
- Physical activityReadyAny movement of the body that uses your muscles and uses energy - walking, chores, stairs, play and sport all count. Regular activity lowers the risk of heart disease, type 2 diabetes and early death, and helps mood, sleep and bones. Any amount is better than none.
- Sedentary timeReadyTime awake spent sitting, reclining or lying with very little energy used. Long hours of it are linked to poorer health, but not being active is the bigger risk: in a study of over a million people, about an hour a day of moderate activity cancelled out the extra risk of sitting 8 hours. Move enough, and get up often.
- Activity guidelinesLockedWHO's 2020 guidelines: young people aged 5 to 17 an average of 60 minutes a day of moderate to vigorous activity; adults 150 to 300 minutes of moderate (or 75 to 150 of vigorous) activity a week, plus muscle work on at least 2 days. The talk test tells moderate (you can talk, not sing) from vigorous (only a few words), and bouts of any length count.Opens after: Physical activity