Physical activities is critical for overall health especially when most people now-a-days are less active than ever before. Adults should be exercising at least 2 1/2 or 150 mins a week of moderate/intense aerobic physical activity for at least 10 mins and also adding 2 days of strengthening activities and/or bone strengthening activities.
AEROBIC ACTIVITIES:
This type of activity requires moderate physical effort.
Examples of moderate physical activities...
- biking slowly,
- canoeing, dancing,
- general gardening,
- cycling,
- walking briskly,
- water aerobics
*If you can talk while exercising, then you are participating at a moderate level.
Examples of vigorous activities...
- basketball,
- soccer,
- running,
- jumping rope,
- bicycling on hills,
- swimming laps
*If you are having difficulties in talking while exercising, then you are engaging in vigorous activity.
MUSCLE·STRENGTHENING ACTIVITIES:
This type of activity requires working all major muscle groups such as legs, hips, back, chest, stomach, shoulders, and arms.
Examples of muscle·strengthening activities...
- lifting weights,
- push-ups,
- sit-ups,
- using resistance bands
BONE·STRENGTHENING ACTIVITIES:
This type of activity produce a force on the bones that promotes bone growth and strength.
Example of Bone·strengthening activities...
- running,
- jumping rope,
- basketball,
- tennis
