Engaging in regular physical activity is one of the most beneficial actions you can take for your well-being, offering a multitude of advantages. It contributes to an enhanced state of health and fitness while decreasing the risk of numerous chronic illnesses. To achieve the maximum benefits, follow these guidelines for the recommended levels of physical activity:
For Adults:
- Aim to accumulate a minimum of 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. Alternatively, you can opt for a combination of both.
- It is advisable to distribute your physical activity across several days throughout the week rather than attempting to complete it all in just one or two days.
- On days when time is limited, consider breaking your physical activity into segments of ten minutes or more.
- Examples of aerobic activities include brisk walking, jogging, swimming, and cycling.
- For moderate-intensity activities, you should be able to speak a few words without difficulty but not sing.
- Vigorous-intensity activities are those where you cannot speak more than a few words without pausing for breath.
- Additionally, include strength-training activities in your routine at least twice a week.
- Strength-training exercises may encompass weightlifting, exercises with resistance bands, sit-ups, and push-ups.
- Opt for activities that target various muscle groups in your body, including the legs, hips, back, chest, stomach, shoulders, and arms. Repeat exercises for each muscle group 8 to 12 times per session.
For Preschool-Aged Children (Ages 3-5):
- Preschool children should engage in physical activity throughout the day to support their growth and development.
- Encourage both structured and unstructured active play.
- Structured play has specific objectives and is guided by an adult, such as organized sports or games.
- Unstructured play involves creative, free play, such as playing on a playground.
For Children and Teens:
- Aim for a minimum of 60 minutes or more of physical activity every day, with the majority being moderate-intensity aerobic activity.
- Activities should be age-appropriate and consider the child’s physical development.
- Moderate-intensity aerobic activities include walking, running, skipping, playground games, basketball, and biking.
- Strive for at least 3 days per week of vigorous-intensity aerobic activity, muscle-strengthening activity, and bone-strengthening activity.
- Vigorous-intensity aerobic activities encompass activities like running, jumping jacks, and fast swimming.
- Muscle-strengthening activities involve playground equipment, tug-of-war, pushups, and pull-ups.
- Bone-strengthening activities include hopping, skipping, jumping jacks, volleyball, and resistance band exercises.
For Older Adults, Pregnant Women, and Individuals with Chronic Health Conditions:
- Older adults, pregnant women, and those with specific health needs should consult their healthcare provider to determine their recommended level and type of physical activity.
Additional Exercise Tips:
- Individuals seeking weight loss may require increased physical activity while also making dietary adjustments to create a calorie deficit.
- If you’ve been inactive, begin slowly and gradually increase your physical activity. It’s important to remember that any amount of physical activity is better than none, so don’t feel overwhelmed; do what you can.
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