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Wednesday, 23 September 2020

Tips for getting enough physical activity

A long daily exercise may sound daunting,but if you can't do that much, don't give up - every little bit helps, especially as people age

AP, Wednesday 20 Jul 2011
exercise
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"The message should always be to take it slow by setting realistic but challenging goals," says Jack Rejeski, Wake Forest University professor of health and exercise science. He recommends a walk with friends "and before you know it, you're through."

Some tips:

-The recommendation is for moderate-intensity physical activity, things like a brisk walk, water aerobics, cutting grass with a push mower, taking a dance class, doubles tennis.

-Just doing 10 minutes at a time counts. A few 10-minute activities each day add up.

-If you've been sedentary, build up gradually.

-If you prefer more vigorous activity - like jogging or singles tennis or a fast bike ride - the Centers for Disease Control and Prevention says 75 minutes a week is sufficient. One minute of vigorous activity counts for two minutes of moderate activity.

-The CDC says moderate-intensity means you're not breathing too hard to talk but you couldn't sing.

-In addition to the aerobic activity, the CDC urges muscle-strengthening activities at least two days a week. That can range from digging in the garden and yoga to push-ups or lifting weights.

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