Activity and Excercise

Scientists say to accumulate 60 minutes of physical activity every day to stay healthy or improve your health. As you progress to moderate activities you can cut down to 30 minutes, 4 days a week. Add-up your activities in periods of at least 10 minutes each. Start slowly .... and build up.

Time needed depends on effort:
VERY LIGHT EFFORT: strolling and dusting
LIGHT EFFORT: light walking, volleyball, easy gardening and stretching
MODERATE EFFORT: brisk walking, biking, raking leaves, swimming, dancing and water aerobics
VIGOROUS EFFORT: aerobics, jogging, hockey, basketball, fast swimming and fast dancing
MAXIMUM EFFORT: sprinting and racing

Choose a variety of activities from these three groups: 
ENDURANCE: 4-7 days a week
FLEXIBILITY: 4-7 days a week
STRENGTH: 2-4 days a week

Physical activity doesn't have to be very hard. Build physical activities into your daily routine:
* walk whenever you can (get off the bus early or use the stairs instead of the elevator)
* reduce inactivity for long periods like watching television
* Get up from the couch and stretch and bend for a few minutes every hour
* Play actively with your kids
* Choose to walk, wheel or cycle for short trips
* Start with a 10 minute walk. Gradually increase the time
* Find out about walking and cycling paths nearby and use them
* Observe a physical activity class to see if you want to try it
* Do the activities you are doing now, more often
 

The benefits of regular activity is:

  • better health
  • improved fitness
  • better posture and balance
  • better self-esteem
  • weight control
  • stronger muscles and bones
  • feeling more energetic
  • relaxation and reduces stress
  • continued independent living in later life

The health risks of inactivity is

  • premature death
  • heart disease
  • obesity
  • high blood pressure
  • adult-onset diabetes
  • osteoporosis
  • stroke
  • depression
  • colon cancer
                                                                                                                                             Physical Activity Pyramind

                                                                                                                                           Physical Activity Pyramind