Recreational activities e.g football, swimming, aerobics, weightlifting etc. These activities should be done for at least 10 minutes at a stretch to produce cardiovascular benefits. Both the intensity and duration of work should be considered. Depending on the intensity and duration, physical activity can be classified as moderate intensity and vigorous intensity.
Moderate intensity physical exercise
Moderate intensity work makes you breathe somewhat harder than normal
Both the type and duration of work should be considered for classifying any activity into moderate intensity.
This activity should be done for at least 10 minutes at a stretch
Vigorous intensity physical exercise
Makes you breathe much harder than normal
This activity should be done for at least 10 minutes at a stretch
Both the intensity and duration of work should be considered for classifying into vigorous intensity e.g running, if done for 10 minutes or more will be counted as vigorous activity, or else it will be moderate intensity.
Some Types of Muscle Strengthening Exercises
Lifting weights
Dumbbell exercises
Pull-up bar
Sit-ups, pushups
Lifting objects
Weight training equipment in gyms
Resistance bands
Muscle Strengthening Exercises
Muscle-strengthening activities should be done two to four days a week.
If these exercises are done every day, there is a higher risk of injury, and sufficient recovery time must be given in the course of weight-bearing exercise.
Do some type of muscle-strengthening exercise at least two days/week, using 8–10 major muscles.
Repeat each move 8–12 times per set, repeat sets once or twice.
Free weights such as dumbbells, weights, resistance bands, or medicine balls and weight-training equipment can be used.
How much physical activity should you do?
At least 150 minutes/week Or At least 30 minutes/day, five days/week
Do not rest for more than two consecutive days
Physical activity for elderly persons
Exercises to improve your balance
Move slowly.
Hold each position for one second.
Repeat 8 to 15 times.
Hold onto a chair with one hand for balance.
Try no hands if steady, then concentrate on stabilizing the body with eyes closed.
