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How Much Should I Exercise?
For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week. However, if you are unable to do this level of activity, you can gain substantial health benefits by accumulating 30 minutes or more of moderate-intensity physical activity a day, at least five times a week.
If you have been inactive for a while, you may want to start with less strenuous activities such as walking or swimming at a comfortable pace. Beginning at a slow pace will allow you to become physically fit without straining your body. Once you are in better shape, you can gradually do more strenuous activity.
Moderate Intensity Activity
Moderate-intensity activities include some of the things you may already be doing during a day or week, such as gardening and housework. These activities can be done in short spurts--10 minutes here, 8 minutes there. Alone, each action does not have a great effect on your health, but regularly accumulating 30 minutes of activity over the course of the day can result in substantial health benefits.
To become more active throughout your day, take advantage of any chance to get up and move around. Here are some examples:
- Take a short walk around the block
- Rake leaves
- Play actively with the kids
- Walk up the stairs instead of taking the elevator
- Mow the lawn
- Take an activity break--get up and stretch or walk around
- Park your car a little farther away from your destination and walk the extra distance
The point is not to make physical activity an unwelcome chore, but to make the most of the opportunities you have to be active.
Aerobic Activity - next >>>
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