Glossary
Glossary
Guidelines on movement use words that sound familiar but have quite specific meanings. Here they are explained without sports jargon, so that advice from the WHO and your doctor is easier to understand and apply in everyday life.
Clear words remove half the doubts. Once you know what "moderate activity" means, it is easier to find it in your day.
Effort
- Physical activity
- Any body movement in which the muscles use energy: walking, housework, play, gardening, not just sport.
- Intensity
- How hard the body is working during movement. It is usually divided into light, moderate and vigorous.
- Moderate intensity
- A level at which your breathing and heart rate speed up but you can still hold a conversation. Example: brisk walking.
- Vigorous intensity
- Effort at which you breathe fast and can only speak in short phrases. Example: running or walking quickly uphill.
Types of activity
- Aerobic activity
- Sustained, rhythmic movement of the large muscles that trains the heart and lungs: walking, swimming, cycling.
- Muscle strengthening
- Exercises in which the muscles work against the resistance of your own body, an elastic band or a weight.
- Balance
- The ability to stay steady when standing and walking. It can be trained with specific exercises.
Safety
- Warm-up
- A few minutes of gentle movement before the main activity that gradually warm up the muscles and joints.
- Cool-down
- Gradually slowing down at the end of a session so that your breathing and heart rate settle step by step.
- Contraindication
- A condition in which a particular kind of activity may cause harm. It is determined by a doctor.
Lifestyle
- Sedentary lifestyle
- The habit of spending most of your waking time sitting or lying down without moving.
- Sitting break
- A short moment when you stand up and move after sitting for a long time, for example by walking across the room.
- Everyday activity
- Movement that is part of ordinary life: walking somewhere, taking the stairs, cleaning, walking the dog.
Where these terms appear in the guide
- Approaches
The three pillars of activity: aerobic exercise, strength and balance exercises, and the habit of sitting less.
- Prevention
A practical article on fitting walking, stairs and short breaks into an ordinary working day.
- Research
How to read news and studies about the benefits of movement: observation versus experiment, participants, cautious conclusions.
- Questions
What to ask your doctor before you start exercising, especially with a long-term condition or during pregnancy.
Read also
- Approaches
The three pillars of activity: aerobic exercise, strength and balance exercises, and the habit of sitting less.
- Research
How to read news and studies about the benefits of movement: observation versus experiment, participants, cautious conclusions.
- Topics
Topics in groups: why the body needs movement, activity at different ages, habits and safety. Plus the catalogue of articles.
Sources
- WHO: guidelines on physical activity and sedentary behaviour (2020)
- Ministry of Health of the Russian Federation (Minzdrav): healthy lifestyle materials
This text is based on the guidelines in force at the time of publication. International and national advice on physical activity is updated from time to time, and the right level of activity for you is best discussed with a doctor.