|
What are the
recommendations for physical activity?
-
To promote and maintain good
health, adults aged 18-65 yr
should maintain a physically
active lifestyle.
-
Adults should perform moderate
intensity aerobic (cardiorespiratory
endurance) physical activity for
a minimum of 30 minutes, five
days each week or vigorous
intensity aerobic activity for
20 minutes, three days each
week.
-
Combinations of moderate and
vigorous intensity activity can
be performed to meet this
recommendation.
For example, a person can
meet the recommendation by
walking briskly for 30 minutes
twice during the week and then
jogging for 20 minutes on two
other days.
-
These moderate or vigorous
intensity activities are in
addition to the light intensity
activities frequently performed
during daily life (e.g., self
care, washing dishes, using
light tools at a desk) or
activities of very short
duration (e.g. taking out the
trash, walking to parking lot at
a store or office).
-
Moderate intensity aerobic
activity, which is generally
equivalent to a brisk walk that
noticeably accelerates the heart
rate, can be accumulated toward
the 30-minute minimum by
performing short bouts each
lasting 10 or more minutes.
-
Vigorous-intensity activity is
exemplified by jogging and
causes rapid breathing and a
substantial increase in heart
rate.
-
In addition; at least twice each
week adults will benefit by
performing activities using the
major muscles of the body that
maintain or increase muscular
strength and endurance.
|