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Physical Activity Advice For Adults

How to be active?

If you belong to the age group 18 to 64 years, you need to know the importance of the physical activity. It is very essential for your overall well being, health, and value of life. Enhance your life by remaining active and maintain a healthy lifestyle.

  • To accomplish complete health benefits, ensure to remain active for at least two to three hours a day.
  • It is recommended to indulge yourself in vigorous or moderate aerobic activity every day. It can be divided into two or three sessions of ten minutes each.
  • When you perform activities that focus on your bones and muscles at least two days a week, you can become stronger.

Ways to include physical activities and be active

Select a set of exercises you enjoy: You can try various activities and determine the ones that are suitable for you.

Develop a routine: Hit the gym, visit the pool, regularly run, enroll in a spin class, and do certain planned exercises. If you are finding it hard to do alone, you can also ask your friends to join you.

Reduce TV time: During leisure time, do not spend long hours in front of your computer or television.

Join a team: Actively indulge yourself in recreation and sports activities in groups. This way, you can make new friends and also be active every time.

Ensure to do vigorous or moderate aerobic activities all through the week: If you enjoy doing aerobics, ensure to do every day for at least twenty to thirty minutes.

Move: Utilize active transportation to reach places. Instead of using the car every time, you can run, bike, or walk to your destination.

Make a plan.

Every step counts.

Pick a destination and place for doing your physical activities.

Set a goal.

What are the health benefits of doing physical activities and being active?

  • Live healthier and live longer.

When it comes to following a healthy lifestyle, it is necessary to do certain physical activities. Regular physical activity helps in reducing the chances of chronic diseases like osteoporosis, type-2 diabetes, breast cancer, colon cancer, hypertension, stroke, and coronary heart disease, and premature death.

  • Feel better.

Regular physical activity assists in enhancing your feeling of well-being by reducing the levels of stress, improving self-esteem and fitness levels, improving energy, and subsidizing optimistic mental health.

  • Every step matters.

If you are a person who does not involve yourself in any activities, then you need to think about adding physical activities that are beneficial to your overall health. Take small steps and at the same time ensure to travel in the right direction. Start slowly and steadily and keep increasing the physical activities to accomplish the recommended levels.

Vigorous aerobic activity: When you do vigorous intensity aerobic activity, you can feel an increase in heart rate. As you do, you would not be able to talk without catching your breath. Some of the best vigorous activities include cross-country skiing, soccer, basketball, and running.

Moderate intensity aerobic activity: Moderate aerobic activity makes your heart beat faster and you breathe harder. You cannot sing but you can talk when you indulge in this activity. Some of the best moderate activities include bike riding, skating, and walking quickly.

Strengthening activity: By doing muscle-strengthening activities, you can develop your muscles. Bone strengthening activities help to push and pull muscles against your bones. Thus, your bones become tough and stronger.

Some of the popular muscle-strengthening activities are digging in the backyard, climbing stairs, lifting weights, sit-ups, and push-ups.

Some of the popular bone-strengthening activities are yoga, walking, and running. Physical activity is safe for any individual who does not have any medical condition.

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