Healthy adults should aim for at least 150 minutes of physical activity each week. You can choose an aerobic activity and a strength activity that you like, start slowly, add a little time, set your goals, be motivated, and solve whatever problem comes up.
How much and what type of physical activity do I need?
Some physical activity is better than nothing. You can start slowly and increase slowly. You are a healthy adult, aerobic and strengthening activities should form part of physical activity in your regular routine. If you have a disability, you can ask your doctor what you should do to stay active. If you have heart disease, high blood pressure, or diabetes or any other health problem, then you should consult your doctor about how many activities and activities you should do.
Do aerobic at least 30 minutes on most days
At least 2.5 hours a week, you should do sweating exercises and your heart should pump faster. For this, you should do fast walking, swimming, any sport, dance or other such activity. You can also do it in equal parts of 10 minutes, like a 10-minute brisk walk, 10-minute dance, running with a dog in the park, you can do all these activities.
- Biking (don’t forget the helmet.)
- Brisk walking
You try to do a moderate speed aerobic. While doing aerobic, you should try to talk to someone and test if your speed is not very fast. You should be able to speak a few words in a line, but you should not be able to sing.
Keeping a target of 60 to 90 minutes per day will be more beneficial.
You may need more than 30 minutes of aerobic activity for most of the day. If you want to lose weight, you can increase your activities after lunch, dinner.
High-stress exercises should be done twice a week
To maintain bone and muscle strength.
To strengthen your entire body, including all of the major muscle groups in your legs, back, abdomen, chest, shoulders, and arms twice a week, doing 2 to 3 sets of workouts may help. Even workouts with 1 set strength benefit. Contains
- Lifting weights
- Working with resistance bands
How do I start to get active?
You start with one of the activities.
Anyone of these activities you can start walking, aerobics, tennis, wheelchair basketball, or any other activity by talking to a fitness trainer. To increase your level of activity, do a fun workout. If you choose an activity that you enjoy, then there is a high probability that you can do that activity for a long time.
Start slowly and increase the time slightly.
Starting to be active for 30-60 minutes daily seems difficult at first. For this, you start from 10 minutes daily, start for 5 days a week. After this, if you add 5-10 more times every week, then gradually you will start being active daily for 30-60 minutes.
Adults should exercise 150 minutes or 2.5 hours per week of moderate-intensity to be healthy. Aerobic physical activity is the activity that speeds up your heartbeat and breath. Walking is an example of a moderate-intensity aerobic activity. Walking at a brisk pace for 30 minutes per day, 5 days a week will help you meet your goal of 150 minutes per week. But any 10-minute physical activity is good for you. If you cannot walk for 30 minutes at a time, you can walk 3 times for 10-10 minutes.
To get more health benefits and control your weight, you should walk more than 150 minutes a week. You should aim to walk 5 days a week or 300 minutes or 1 hour daily. The more you walk, the more health benefits you will get!
Set realistic goals – such as walking 10 to 15 minutes, three times a week – and having a plan to reach them, so that you can do it for a longer time.
You choose a time when you do not have to do any other work. Start with a small goal of being active for 10 minutes a day, and then gradually increase the time period. You reduce the time for more physical activity in your life, watching TV, playing video games, and using the computer.
Be active with your family. At least once a week, such a family can ride a bicycle, or by walking to a local park. Also, ask friends and co-workers to be active with you. Your friends can help you stay active.
It is very cold, hot, or rainy.
You can reach your fitness goals in any season.
Wear the right gear. A rain jacket, hat, and sunscreen, or winter clothes will protect you and help you to stick to your plans.
Find an indoor place where you can do your fitness activity. You exercise indoors whenever the weather is bad.