Are you and your family getting enough exercise? Being active can help you improve your health and feel better. It can lower your blood pressure and reduce your risk of chronic diseases, like type 2 diabetes and certain cancers.
Advantages of physical activities
Physical activities can :
How much exercises do you need?
The U.S. Department of Health and Human Services recently updated advice about how much physical activity you and your family should try to get. The new Physical Activity Guidelines for Americans is based on the latest research on how activity affects health.
Based on research:
Introducing 4 types of exercise
Exercise and physical activity fall into four basic categories--endurance, strength, balance, and flexibility. Most people tend to focus on one activity or type of exercise and think they’re doing enough. Each type is different, though. Doing them all will give you more benefits. Mixing it up also helps to reduce boredom and cut your risk of injury.
1. Endurance
Endurance, or aerobic activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Endurance exercises includes brisk walking or jogging , yard work (mowing, raking, digging) and dancing.
2. Strength
Strength exercises make your muscles stronger. They may help you stay independent and carry out everyday activities, such as climbing stairs and carrying groceries. Strength exercises includes lifting weights, using a resistance band or using your own body weight.
3. Balance
Balance exercises help prevent falls, a common problem in older adults. Many lower-body strength exercises will also improve your balance. Balance exercises includes standing on one foot, heel-to-toe walk and Tai Chi.
4. Flexibility
Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible gives you more freedom of movement for other exercises as well as for your everyday activities, including driving and getting dressed. Flexibility exercises includes shoulder and upper arm stretch, calf stretch and yoga.
Advantages of physical activities
Physical activities can :
- Boost moods.
- Sharpen your focus.
- Reduce stress.
- Help to sleep well.
How much exercises do you need?
The U.S. Department of Health and Human Services recently updated advice about how much physical activity you and your family should try to get. The new Physical Activity Guidelines for Americans is based on the latest research on how activity affects health.
Based on research:
- Children ages 3 to 5 : Should be physically active for at least 3 hours throughout the day.
- Kids ages 6 to 17: Need at least 1 hour per day.
- Adults: At least 150 minutes of moderate-intensity physical activity per week.
Introducing 4 types of exercise
Exercise and physical activity fall into four basic categories--endurance, strength, balance, and flexibility. Most people tend to focus on one activity or type of exercise and think they’re doing enough. Each type is different, though. Doing them all will give you more benefits. Mixing it up also helps to reduce boredom and cut your risk of injury.
1. Endurance
Endurance, or aerobic activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Endurance exercises includes brisk walking or jogging , yard work (mowing, raking, digging) and dancing.
2. Strength
Strength exercises make your muscles stronger. They may help you stay independent and carry out everyday activities, such as climbing stairs and carrying groceries. Strength exercises includes lifting weights, using a resistance band or using your own body weight.
3. Balance
Balance exercises help prevent falls, a common problem in older adults. Many lower-body strength exercises will also improve your balance. Balance exercises includes standing on one foot, heel-to-toe walk and Tai Chi.
4. Flexibility
Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible gives you more freedom of movement for other exercises as well as for your everyday activities, including driving and getting dressed. Flexibility exercises includes shoulder and upper arm stretch, calf stretch and yoga.
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Reference source:https://newsinhealth.nih.gov/2019/01/how-much-activity-do-you-need
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