Do you struggle with getting enough exercise?
Do you need physical activity guidelines to help your routine?
No matter how you get it, physical activity is important. Get up, get out, and do something!
In this article we will discuss the following:
Why is physical activity important?
What are physical activity guidelines?
What are exercises that don’t require a gym?
Why is Physical Activity Important?
According to the American Heart Association, only about 1 in 5 adults and teens get enough recommended physical activity per week. Sufficient physical activity is important to the human body. Being frequently active has many benefits such as the following:
increased energy
mood boost
immune support
protects bone health
weight loss and/or gain
What are Physical Activity Guidelines?
The Physical Activity Guidelines for Americans, 2nd edition developed guidelines to enforce the need of physical activity. Physical activity is recommended for adults and kids but differ in volume.
Physical Activity Recommendations
Recommendations for adults’ physical activity are the following:
Adults should get 150 minutes (2 hours and 30 minutes) or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity or a combination of both moderate and vigorous intensity aerobic activity. Preferably spread throughout the week.
Adults should add moderate-to high-intensity muscle-strengthening activities (i.e., weights and resistance) at least two times a week.
Adults should sit less and move more. Light physical activity is better than none. Those who spend less time sitting and participate in any moderate-to-vigorous physical activity can improve health benefits.
Participating in at 300 minutes (5 hours) or more of physical activity a week increases health benefits.
Increase physical activity amount gradually over time.
Recommendations for children’s physical activity is the following:
Children ages 3-5 years old should be physically active frequently through the day. This helps benefit growth and development.
Children 6-17 should get 60 minutes (1 hour) a day of moderate-to-vigorous physical activity per day.
Children should include moderate-to-vigorous aerobic activity least 3 days a week.
Children should include moderate-to-vigorous muscle-strengthening 3 days a week.
Children should include moderate-to-vigorous bone-strengthening 3 days a week.
Increase physical activity amount gradually over time.
When you exercise, your body produces this chemical, which can make you feel happier and more peaceful? (answer at end of article)
Endorphins
Testosterone
Estrogen
What Are Exercises That Don't Require a Gym?
Regular physical activity helps improve your bodily functions. Also, physical activity can help reduce the risk of developing chronic diseases. Getting physically active can be inconvenient for many individuals. However, there are different activities that can be completed that do not interfere with your current schedule. Listed below will be exercises that don't require a gym.
Moderate-Intensity Physical Activity
Walking (anywhere) Dancing Swimming
Biking (less than 10 mph) Take the stairs Park farther from your destination
Stretching Jump rope Deep cleaning
Shopping in person Playing outside
Vigorous-Intensity Physical Activity
Jogging/ Running Hiking Swimming Laps
Biking (more than 10 mph) Yardwork Jump Rope Faster/ Longer
Sports Long Walks Roller Skating
Push-ups Sit-ups Reorganizing residence
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Poll Answer: Endorphins
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