The amount of physical activity recommended for adults varies depending on factors such as age, health status, and fitness goals.
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However, according to guidelines provided by reputable health organizations such as the World Health Organization (WHO) and the Centers for Disease Control and Prevention (CDC), adults should aim for a minimum amount of both aerobic and muscle-strengthening activities each week.
Aerobic Activity:
Adults should engage in at least 150 minutes of moderate-intensity aerobic activity 75 minutes of vigorous-intensity aerobic activity per week, or an equivalent combination of both.
Moderate-intensity activities include brisk walking, cycling, swimming, and dancing, where you can talk but not sing comfortably during the activity.
Vigorous-intensity activities include running, jogging, cycling at a fast pace, and aerobic dancing, where talking is difficult during the activity.
Aerobic activities should be performed in bouts of at least 10 minutes duration, and they can be spread throughout the week.
Aerobic activity, also known as cardiovascular or cardio exercise, is any physical activity that increases your heart rate and breathing rate over an extended period. These activities are essential for improving cardiovascular health, enhancing endurance, and burning calories. Here’s a closer look at aerobic activity:
Types of Aerobic Activities:
Walking: Walking is one of the simplest and most accessible forms of aerobic exercise. Whether it’s a stroll around the neighborhood or a brisk walk in the park, walking provides numerous health benefits.
Running/Jogging: Running or jogging is a high-impact aerobic activity that can help improve cardiovascular fitness and build endurance. It can be done outdoors or on a treadmill.
Cycling: Cycling, whether on a stationary bike or outdoors, is an excellent way to get your heart pumping and strengthen your lower body muscles.
Swimming: Swimming is a low-impact aerobic exercise that works the entire body. It’s particularly beneficial for individuals with joint pain or mobility issues.
Dancing: Dancing is a fun and enjoyable way to get your heart rate up while improving coordination and flexibility. From salsa to Zumba, there are many dance styles to choose from.
Aerobic Classes: Many gyms offer aerobic classes such as step aerobics, cardio kickboxing, and aerobics dance workouts. These classes provide structured routines led by instructors and can be a great way to stay motivated.
Benefits of Aerobic Activity:
Improved Cardiovascular Health: Aerobic exercise strengthens the heart muscle, improves circulation, and lowers blood pressure, reducing the risk of heart disease and stroke.
Increased Endurance: Regular aerobic activity increases your stamina and endurance, allowing you to perform daily activities more efficiently and with less fatigue.
Weight Management: Aerobic exercise burns calories and can help with weight loss or weight maintenance when combined with a healthy diet.
Mood Enhancement: Aerobic activity stimulates the release of endorphins, neurotransmitters that promote feelings of happiness and reduce stress and anxiety.
Better Sleep: Regular aerobic exercise has been linked to improved sleep quality and duration, helping you feel more rested and rejuvenated.
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Guidelines for Aerobic Exercise:
Aim for at least 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous-intensity aerobic activity, spread throughout the week.
Choose activities that you enjoy and that fit your fitness level and schedule.
Warm up before aerobic exercise with a few minutes of light activity, and cool down afterward with stretching to prevent injury.
Listen to your body and adjust the intensity and duration of your workouts as needed. It’s essential to challenge yourself while also allowing for adequate rest and recovery.
Incorporating aerobic activity into your routine can have numerous physical and mental health benefits. Whether you prefer walking, cycling, dancing, or swimming, finding activities you enjoy can make it easier to stick to a regular exercise regimen and achieve your fitness goals.
Muscle-Strengthening Activity:
Adults should engage in muscle-strengthening activities that involve all major muscle groups on 2 or more days per week.
Examples of muscle-strengthening activities include lifting weights, using resistance bands, bodyweight exercises (e.g., push-ups, squats), and yoga.
These activities should be performed to the point of fatigue, where it is challenging to complete another repetition without compromising proper form.
Weight Training: This involves using resistance, such as free weights (dumbbells, barbells), weight machines, or resistance bands, to challenge the muscles. Exercises may include squats, deadlifts, bench presses, bicep curls, and tricep extensions.
Bodyweight Exercises: These exercises use the individual’s body weight as resistance. Examples include push-ups, pull-ups, squats, lunges, planks, and burpees.
Functional Movements: Functional exercises mimic real-life movements and improve strength, stability, and coordination. Examples include kettlebell swings, medicine ball exercises, battle ropes, and agility drills.
Plyometric Exercises: Plyometric exercises involve explosive movements that help develop power and speed. Examples include jump squats, box jumps, plyo push-ups, and jumping lunges.
Increased Muscle Mass: Regular strength training stimulates muscle growth and hypertrophy, leading to an increase in muscle size and definition.
Improved Strength and Power: Muscle-strengthening exercises enhance muscular strength and power, making everyday tasks easier and improving athletic performance.
Enhanced Metabolism: Building lean muscle mass boosts metabolism, helping to burn more calories at rest and contributing to weight management.
Better Bone Health: Resistance training helps maintain bone density and strength, reducing the risk of osteoporosis and fractures, especially important as we age.
Injury Prevention: Strengthening muscles around joints can improve stability and reduce the risk of injuries, particularly in the knees, hips, shoulders, and lower back.
Improved Functional Abilities: Strong muscles support better posture, balance, and coordination, enhancing overall functional abilities and reducing the risk of falls and injuries.
Additionally, it’s beneficial to incorporate flexibility and balance exercises into your routine, especially for older adults. Flexibility exercises help maintain or improve the range of motion in joints, while balance exercises can help prevent falls and improve stability.
It’s essential to note that these are general guidelines, and individual needs may vary.
Factors such as existing health conditions, physical limitations, and personal fitness goals should be taken into account when designing an exercise program.
It’s always a good idea to consult with a healthcare provider or fitness professional before starting a new exercise regimen, especially if you have any concerns about your health or physical abilities.
