Levels of Physical Activity: There are two basic levels of physical activity. Source: Physical Activity Guidelines for Americans, 2nd edition Like all adults, senior citizens benefit from physical activity, which helps reduce functional declines associated with aging. Pregnant women should get 30 minutes or more of moderate-intensity physical activity on most, or all, days of the week unless they have medical complications. If you do not have a dog to walk, then you could take a brisk 10-minute walk to and from the parking lot or bus stop before and after work.Ĭhildren and teenagers need at least 60 minutes of physical activity every day or most days. That adds up to 30 minutes of moderate exercise for the day. Regardless of the activity you choose, you can do it all at once or divide it into multiple parts during the day.įor example, walk your dog for 10 minutes before and after work, and go for a 10-minute walk at lunchtime. However, even more significant health benefits can be gained through more vigorous exercise or by staying active for a longer time. Thirty minutes per day of moderate-intensity physical activity provides many health benefits. This is above and beyond regular daily activity unless your job includes lots of vigorous physical activity. For health benefits, adults should get at least 30 minutes of moderate or vigorous physical activity most days, preferably every day. For example, you can reduce 150 minutes down to 30 minutes of activity five days per week. One hundred fifty minutes per week of physical activity may seem challenging to reach, but breaking this amount into smaller chunks can make it more manageable. Learn more about the Move Your Way initiative to help increase your physical activity at. Photo credit: /moveyourway – Office of Disease Prevention and Health Promotion Adults should also do muscle-strengthening activities of at least moderate intensity that involve all major muscle groups on two or more days a week.Aerobic activity should preferably be spread throughout the week.An equivalent combination of moderate- and vigorous-intensity aerobic activity.At least 75 minutes (1 hour 15 minutes) to 150 minutes (2 hours 30 minutes) a week of vigorous-intensity aerobic activity.At least 150 minutes (2 hours 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity physical activity.For the most health benefits, adults should make their choice of:.Some physical activity is better than none. Move more and sit less throughout the day.Usually, if you are doing a moderate-intensity activity, you can talk but not sing. The “talk test” is an easy way to measure relative intensity. It does not have to be strenuous, but activity should be of at least moderate intensity to receive the most health benefits. Good examples are: walking, dancing, playing soccer, briskly pushing a baby stroller, and even gardening. Physical activity means moving your body to use energy. *Research shows that combining a reduced-calorie diet with exercise is the most effective way to lose weight. reduce the risk of falling among older adults.help prevent arthritis or relieve the pain from it.help build and maintain bones and joints.help manage blood sugar and blood pressure.help you reach and maintain a healthy weight by burning calories*.reduce the risk of many adverse health outcomes and chronic diseases, such as type 2 diabetes, obesity, heart disease, hypertension, many types of cancer, depression, anxiety, and dementia.improve your overall health, fitness, and quality of life.Adding regular, moderate-to-vigorous physical activity to your day can: Importance of Physical Activityīeing physically active can help you live a longer, healthier, happier life. It discusses the proven benefits of regular physical activity and outlines the amounts and types recommended for all ages and populations. The newest addition of the Physical Activity Guidelines for Americans can be a helpful resource to increase physical activity. Gaining health benefits from physical activity depends on a personal effort to increase activity in ourselves, loved ones, and our communities. Even better, the benefits of participating in any amount of activity begin immediately after and accumulate over time.Įvidence supporting the benefits of regular physical activity is well established, yet nearly 80% of American adults are not meeting guidelines for aerobic and muscle-strengthening activity. According to the 2018 Physical Activity Guidelines for Americans, moving more and sitting less has many positive benefits. Being physically active is one of the most important things people of all ages can do to maintain and improve their health.
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