Physical activity is essential for everyone, but unfortunately, many adults do not get enough exercise daily. According to the World Health Organization, adults should aim for at least 150 moderate-intensity aerobic or 75 vigorous-intensity aerobic minutes weekly. That works out to about 30 exercise minutes every day. There are different ways of exercising, and some programs make sure you receive your one-time 30 minutes for all new students. But, any exercise is better than none at all.
There are many benefits to being physically active, but with busy schedules, it can be tough to find time to exercise; there are some simple ways to ensure you are getting enough physical activity. Taking a brisk walk during your lunch break, swimming on the weekends, or taking the stairs instead of the elevator are all great ways to get in some extra exercise.
How Much Daily Physical Activity Do Adults Need?
The U.S. Department of Health and Human Services Physical Activity Guidelines for Americans recommends a minimum of 150 moderate-intensity aerobic minutes or at least 75 vigorous-intensity aerobic minutes, or a combination of both weeklies.
Aerobic activity involves the continuous movement of large muscle groups (like running, biking, or swimming) that requires effort and makes you breathe harder. Physical activity of at least this intensity makes your heart and lungs work harder and improves your cardiovascular fitness.
Building up to this amount of moderate-to-vigorous aerobic activity each week is fine. It’s often recommended that people start slowly and increase their minutes as they become more used to being active.
The guidelines also recommend that adults do muscle-strengthening activities of moderate or superior intensity involving all main muscle groups for more than two days weekly. These activities include lifting weights, working with resistance bands, and bodyweight exercises like push-ups and sit-ups. These activities help improve muscle strength, bone density, and balance, which can help reduce your risk of falls and injuries.
The guidelines also recommend that adults limit their sedentary time (time spent sitting or lying down and not being active) to no more than 3 hours per day.
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Tips For Getting Enough Physical Activity
Depending on age and health, there are different recommendations for how much physical activity adults need. Finding time to get active with different schedules and commitments can be challenging. However, there are some easy ways to make sure you’re getting the recommended amount of physical activity:
Set aside time each day for physical activity – Even if it’s just a 30-minute walk, making time for activity can help improve your overall health. That’s why scheduling some time each day for physical activity is essential.
Find an activity you enjoy – If you find one, you’re more likely to stick with it. So find an activity you enjoy and make it a part of your daily routine. You can figure that out by taking a fitness class, going for a walk or jogging with a friend, or even playing with your kids or grandkids.
Be active with friends and family – Spending time with loved ones while being active can make working out more enjoyable. People you are with can also motivate you to stay on track. You can be active with friends and family by going for walks or hikes, playing sports, or even dancing together.
Get a pedometer – A pedometer is a device that counts your steps. It can be a helpful tool to make sure you’re getting enough physical activity each day. The goal is to take 10,000 steps each day.
Move more often – You don’t have to do one long physical activity session to benefit from it. You can break it up into shorter bouts of activity throughout the day. For example, you can take a brisk 10-minute walk a few times daily.
Start slowly and build up gradually – If you’re starting to be active, start slowly and gradually increase your activity level. That will help reduce your risk of injury and make it more likely that you’ll stick with it.
Join a gym or workout at home – If you want to, you can join a gym or work out at home. There are many ways to get active, so find the one that works best.
The Benefits of Physical Activity
When it comes to our bodies, we know that there are certain things we need to do to maintain our health. We need to eat healthy foods, drink plenty of water, and get enough exercise. Below are the benefits of physical activities:
-It can help reduce the risk of developing cardiovascular disease
-It can strengthen your bones and muscles
-It can help you control your weight
-It can reduce the risk of developing type 2 diabetes
-It can reduce the risk of developing some types of cancer
-It can improve mental health and mood
-It can increase the lifespan
The American Heart Association (AHA) recommends that adults get at least 30 moderate to vigorous exercise minutes weekly. You don’t have to do it all at once and can break it up into tiny sessions throughout the day. And it doesn’t have to be strenuous exercise, something as simple as a brisk walk will do. So get out there and start moving! Your body will thank you for it.
Why Is Physical Activity So Vital For Your Health?
The importance of physical activity for your health cannot be understated. Just 30-minute moderate exercise daily can help improve your heart health, reduce your risk of chronic diseases, and improve your mental well-being. However, according to the Centers for Disease Control and Prevention (CDC), only one in four adults in the United States get the recommended amount of physical activity each week. That means three out of four adults are not getting the health benefits of regular exercise.
Are There Any Risks Associated With Being Physically Active?
Yes, there are always risks associated with any physical activity. However, the chances are usually low and can be easily managed. The best way to reduce your risk of injury is to start slowly and gradually increase your activity level. Talk to your doctor before beginning an exercise program if you have health concerns.
If you’re not getting enough physical activity, now is the start. Just 30 minutes a day can make a big difference in your health. And it doesn’t have to be strenuous exercise, something as simple as a brisk walk will do. So get out there and start moving. Your body will thank you for it. Ensure that your students get the exercise they need by incorporating it into their daily routine. A healthy body leads to a healthy mind.
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