Tuesday, June 3, 2008
Physical activity is one important key to good health. Healthy adults 18 to 65 take part in.
- Moderate intense aerobic exercise 30 minutes a day, five days a week, or vigorously intense aerobic exercise 20 minutes a day, three times a week.
- Eight to 10 strength -training exercise, 8 to 12 repetitions each, on two or more consecutive days each week.
If you are trying to lose weight, you may need 60 to 90 minutes of physical activity a day.
These guidelines aren't meant to be daunting. You may already be getting some physical activity in moderate- or vigorous-intensive everyday activities, such as walking the dog, gardening or doing carpentry work. Other options include getting moderately intense activity throughout the day in 10 minutes segments or combining moderate-and vigorous intensity activities.
- Moderate Intensity. Means your heart rate is elevated and you break a sweat, yet can still carry on a conversation. Examples: Walking briskly, bicycling on level retrain, tennis doubles and strength training.
- Vigorous Intensity result in a large increase in breathing or heart rate. Conversation is difficult. Examples: jogging, bicycling uphill, swimming laps, singles tennis and circuit training.
- If you are over 40, use tobacco or have health problems or conditions consult your doctor before starting an exercise program.