How much exercise should I do? – Exercising regularly is one of the best things you container do for your health. It has many benefits, including improving your general health and fitness and lowering your risk of chronic diseases. To get the most help, the recommendations for the amount of exercise you need are:
Aim to get a total of at least 150 notes of moderate-intensity aerobic activity or 75 minutes of high-intensity aerobic exercise each week, or a combination of both:
- Try to get this amount of exercise several days a week. That’s better than trying to do everything in just a few days.
- Sometimes you may not be able to allocate long periods to exercise. You can try breaking them into segments of 10 records or more.
- Aerobic activities include brisk walking, jogging, swimming, and bicycling
- Moderate-intensity exercise means that you must be able to say a few disagreements in a row but not be able to sing, for example.
- High-intensity exercise means that while doing this physical activity, you cannot say a few words without having to stop for air
Also, do strengthening activities twice a week:
- Strengthening activities include lifting weights, working with elastic bands, and doing sit-ups and push-ups
- Choose actions that work all the different parts of the body: Legs, hips, back, chest, abdominal, bears, and arms. It would be best if you repeated exercises for each muscle group eight to 12 times per session.
For preschool children (ages 3-5):
To help preschool children develop and grow, they must be physically active during the day.
This consists of practising structured and unstructured games. Structured play has an objective and is directed by an adult. Examples include playing a sport or playing a game. Unstructured play is free and creative, like playing in the park.
They should do 60 minutes or more of human activity every day, most of it moderate intensity:
- Activities should vary and be appropriate for the age and physical development of the child
- Moderate-intensity aerobic activities include walking, running, jumping, playing in the yard, playing basketball, and bicycling
In addition, they should do each of the following actions at least three days a week:
High-intensity aerobic workout, muscle strengthening, and bone strengthening:
- High-intensity aerobic activities include running, jumping, and fast swimming
- Muscle-strengthening exercise includes playing in the park, playing two, and doing push-ups
- Bone-strengthening activities include jumping, playing volleyball, and working with elastic bands
Seniors, pregnant women and people with continuing health problems:
Older people, pregnant women, and those with chronic health problems should check with their healthcare wage-earner about how much and what exercise they can get.
People who are trying to lose weight may need to exercise more. They also need to adjust their diet to burn more calories than they consume.
If you are not used to exercising, you may need to start slowly. You can keep adding more physical activity slowly. The more you can do, the better. But try not to get overwhelmed and do what you can. Doing a little exercise is always better than doing nothing.