Physical activity and exercise to achieve health-related physical fitness components

To improve health and fitness effectively through physical activity or exercise, we need to understand how this comes about. For many of these changes, the stimulus has been grossly defined in terms of type, intensity, duration, and frequency of exercise, but for others a dose-response relationship has not been determined. Physical activity that appears to provide the most diverse health benefits consists of dynamic, rhythmical contractions of large muscles that transport the body over distance or against gravity at a moderate intensity relative to capacity for extended periods of time during which 200 to 400 kilocalories (or 4 kilocalories per kilogram of body weight) are expended. For optimal health benefits, such activity should be performed daily or at least every other day and should be supplemented with some heavy resistance and flexibility exercises. The greatest benefits are achieved when the least active individuals become moderately active; much less benefit is apparent when the already active individual becomes extremely active. Overexertion or inappropriate exercise can produce significant health risks. Research is needed to characterize better the health-promoting features of physical activity and exercise.