How much physical activity do I need?
Aerobic Activity
Aerobic activity uses your large muscle groups
(chest, legs, and back) to increase your heart rate. This activity may cause
you to breathe harder. You should be able to speak several words in a row while
doing aerobic exercises, but you should not be able to have a long chat. Aim
for at least 150 minutes (2 1/2 hours) each week .
BENEFITS OF AEROBIC ACTIVITY
Regular aerobic activity may help you...
- Control weight. Aerobic activity burns calories, which may help you manage your weight.
- Prevent heart disease and stroke. Regular aerobic activity can strengthen your heart muscle and lower your blood pressure. It may also help lower “bad” cholesterol and raise “good” cholesterol.
- Maintain strong bones. Weight-bearing aerobic activities that involve lifting or pushing your own body weight, such as walking, jogging, or dancing, help to maintain strong bones.
Studies suggest that being fit at midlife may help
prevent heart disease and stroke as you get older. To get more health benefits
or to lose weight, you may need to do more activity. Aim for 300 minutes (5
hours) a week of moderate activity like walking at a pace of about 4 miles an
hour.
Choose aerobic activities that are fun. People are
more likely to be active if they like what they are doing. Getting support from
a friend or a family member may also help.
Try one of these activities or others you enjoy :
- brisk walking or jogging
- bicycling (with a helmet)
- swimming
- playing basketball or soccer
By Hmad
