How much exercise do adults between the ages of 19 and 64 need to do to stay healthy?
To stay healthy or improve health, adults need to do two types of exercise each week: aerobic exercise and strength training.
Of course, exactly how much exercise you need to do each week depends on your age.
Exercise guidelines for adults ages 19 to 64
To stay healthy, adults between the ages of 19 and 64 should exercise every day and should:
- At least 150 minutes of moderate-intensity aerobic exercise per week, such as cycling and brisk walking
- Do strength training at least 2 days a week, trying to reach all the major muscles of the body (legs, hips, back, abdomen, chest, shoulders and arms)
Or:
- 75 minutes of strenuous aerobic exercise such as running or a weekly singles game
- Do strength training more than 2 days a week and try to reach all the major muscles of the body (legs, hips, back, abdomen, chest, shoulders and arms)
- A combination of moderate and strenuous weekly aerobic exercise – for example, 2 30-minute runs plus 30 minutes of brisk walking equates to 150 minutes of moderate-intensity aerobic exercise
The basic principle is that the benefits of 1 minute of strenuous exercise for the body are equivalent to the benefits of 2 minutes of moderate-intensity exercise. The recommendation of 150 minutes of exercise per week can be implemented in this way, such as 30 minutes a day for 5 days a week. If you need to sit for a long time, you can also get up at any time to do some simple activities.
What counts as moderate aerobic exercise?
Moderate aerobic exercise generally refers to these:
Go fast
Aerobic exercise in water
Ride a bike on flat ground or on a mountain with a gentle slope
Doubles tennis
Push the lawn mower
hiking
Skateboarding
Slip wheels
volleyball
basketball
Moderate exercise will make you feel your heart rate increase, your breathing faster, and you'll feel warmer. One way to tell if you're at a moderate level of exercise is because your heart rate and breathing are faster, you can still talk, but you can't sing a song.
When is strenuous exercise?
There is good evidence that strenuous exercise can deliver health benefits that outweigh moderate-intensity exercise. Strenuous exercise generally includes:
Jogging or running
Swim fast
Take a quick bike ride or bike ride in the mountains
Singles tennis
football
rugby
jump rope
hockey
gymnastics
martial
Strenuous exercise makes your breathing difficult and fast. During strenuous exercise, there is no way you can say a few words in a row without stopping. In general, the benefits of 75 minutes of strenuous exercise for physical health are equivalent to the benefits of 150 minutes of moderate-intensity exercise.
What exercises can strengthen muscle strength?
A certain amount of muscle strength contributes to the following aspects:
- All daily activities
- Maintain strong bones
- Regulates blood sugar and blood pressure
- Helps maintain a healthy weight
Muscle strengthening training is usually divided into several sets, each of which is repeated several times. For each strength training session, try to:
- At least 1 set of training
- Repeat 8 to 12 times per set
Whether at home or at the gym, there are many ways to build muscle. Examples of muscle strengthening for most people include:
weightlifting
Use resistance bands
Use your weight for exercises such as push-ups and sit-ups
Heavy gardening, such as digging and shoveling
yoga
Pilates
Muscle strengthening is not cardio, so in addition to 150 minutes of cardio, these muscle strengthening exercises are something you need to do extra.
Some strenuous exercises are both aerobic and muscle strengthening, including:
Cycling training
aerobics
footrace
It's not too late to start exercising today!
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