How much exercise is enough?
1. How much exercise is enough?
The US Department of Health and Human Services recommends using FITT (short for frequency, intensity, duration, and type of exercise) as a guideline for proper exercise.
Frequency : Exercising can only benefit overall health once you practice consistently and for a long time. Short sessions of the day or week can provide more health benefits than lengthy sessions. So instead of walking for 30 minutes, try 3 10-minute walks.
Intensity: Exercise should start slowly from basic exercises, then gradually increase to medium or high. Exercise intensity can be measured with a speaking test, if you can talk but cannot sing you are exercising moderately, if you can only speak a few words and have to pause to catch your breath you are high intensity exercise.
Time: You can choose from any of the following options:
150 minutes of moderate exercise per week, which is equivalent to 30 minutes of exercise 5 days a week. OR 75 minutes of intense exercise per week. OR an equivalent combination of moderate and intense exercise. Also, do muscle-strengthening, or balancing exercises at least two days a week. Try to do a single rep for each exercise with a weight or resistance level heavy enough to fatigue muscles after about 12 to 15 repetitions.
Type : There are 3 types of workouts that you can combine:
Low-impact aerobic exercises like brisk walking, cycling, swimming, water aerobics, gardening, Group exercise and dance classes. Muscle-strengthening exercises such as rock climbing, rowing, calisthenics, isometrics, weight training, and the use of resistance bands. Balance exercises like yoga and tai chi. The guidelines recommend spreading this exercise over the course of a week. A general goal is to get at least 30 minutes of moderate physical activity each day. For even greater health benefits, to aid in weight loss or maintain weight loss, you should exercise for at least 300 minutes per week.
2. The benefits of exercise
Proper and regular exercise can have many positive effects on joint health and overall health, typically:
Helps lubricate joints, making movement easy More Produces endorphins that help manage pain and improve overall health Helps you sleep better at night Boosts energy and lifts mood Helps to lose weight and prevent chronic diseases like high blood pressure and diabetes diabetes, atherosclerosis, etc.
3. How do you change your practice habits?
Being sedentary can increase the risk of other metabolic and chronic diseases. Therefore, people who work in offices or other sedentary jobs are encouraged to increase their mobility. You can do it by breaking up your exercise time, if you can't walk for 30 minutes continuously, try walking every few minutes to 5 minutes. More importantly, make physical activity a part of your lifestyle, and over time you will see its benefits.
Starting to exercise is always the hardest time, you should make a list of your favorite daily activities that involve movement and plan a time to do it. Examples include going for a walk with the family in the morning, taking the kids to the park and playing with them instead of sitting still, taking the stairs instead of the elevator, parking the car further away from the office. Once you've found some fun with exercise, you can move on to activities like swimming, windsurfing, or hiking to refresh your workout.
Another way to extend practice time is to encourage a relative or friend to join in. Setting goals and rewards for completion like movie tickets, restaurant dinners, and more. can become an incentive for them to join you in training. When you are serious about exercising, you should also adhere to the recommended time of 30 minutes / day for 5 days per week to bring the best results.
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References: mayoclinic.org, arthritis.org, cdc.gov, webmd.com