The evidence is clear—physical activity helps to
reduce the risk of heart disease, diabetes, and cancer. But did you know that
it also has many other benefits that support your overall well-being? Other
benefits include more positive mood, increased energy, better sleep, and
improved stress management. So how much physical activity do we need?
To
maintain health and physical fitness, fitness experts
recommend:
1.
Getting your heart pumping with
cardiovascular activities
Aim for at least 30 minutes of moderate-intensity physical activity 5 or more days a week OR at least 20 minutes of vigorous-intensity physical activity 3 or more days a week.
Aim for at least 30 minutes of moderate-intensity physical activity 5 or more days a week OR at least 20 minutes of vigorous-intensity physical activity 3 or more days a week.
2.
Improving muscle tone and fitness
through strength training
Aim for 8 to 10 resistance exercises on 2 or more days a week. Be sure to include a set of exercises for each of the major muscle groups (arms, legs, back, and chest). Each exercise set should include 8 to 12 repetitions (for example, when doing bicep curls, lift and lower the weights 8 to 12 times—slowly). As you get stronger, you may want to work up to 2 to 3 sets of exercises for each major muscle group.
Aim for 8 to 10 resistance exercises on 2 or more days a week. Be sure to include a set of exercises for each of the major muscle groups (arms, legs, back, and chest). Each exercise set should include 8 to 12 repetitions (for example, when doing bicep curls, lift and lower the weights 8 to 12 times—slowly). As you get stronger, you may want to work up to 2 to 3 sets of exercises for each major muscle group.
3.
Stretching and connecting with
your body
Fitness Experts Aim for 20 to 30 minutes of stretching activities at least 2 to 3 days a week. Be sure to stretch each of the major muscle groups (arms, legs, back, and chest).
Fitness Experts Aim for 20 to 30 minutes of stretching activities at least 2 to 3 days a week. Be sure to stretch each of the major muscle groups (arms, legs, back, and chest).
These recommendations are the minimum for achieving
a healthy level of fitness. More is better if you can manage (but don’t overdo
it—especially when you’re first getting started). Also, it may take more
activity to lose weight and to keep it off.
3 Tips to Help You Get to a Healthy Weight
There is no magic number for healthy weight. But,
when people are overweight and especially when they get into the obese range,
they are at risk for some pretty serious health problems. The good news is that
you don’t have to get all the way down to “normal weight” to be healthier.
1.
Start with 5-10%.
Losing just 5-10% of your weight through increased physical activity and healthier eating can lead to huge health benefits. What does this mean? If you currently weigh 250 pounds, losing 5-10% of your weight would mean losing about 13 - 25 pounds. Just this much weight loss can lower your risk for diabetes, heart disease, stroke, and some forms of cancer. Plus, you will likely get some results that you can feel – like having more energy, feeling less out of breath, and having fewer aches and pains.
Losing just 5-10% of your weight through increased physical activity and healthier eating can lead to huge health benefits. What does this mean? If you currently weigh 250 pounds, losing 5-10% of your weight would mean losing about 13 - 25 pounds. Just this much weight loss can lower your risk for diabetes, heart disease, stroke, and some forms of cancer. Plus, you will likely get some results that you can feel – like having more energy, feeling less out of breath, and having fewer aches and pains.
2.
Celebrate your milestones.
Even though a 5-10% body weight loss is good for your health, it may not feel like enough. Maybe you’ve been battling a negative body image and you’re not feeling comfortable in your own skin. Or maybe you’ve been focused on the number on the scale and it’s not quite where you want to be. An important part of staying motivated to lose weight comes from celebrating milestones, whether it’s reaching that first goal of 5% weight loss or noticing how much better you feel and move in your everyday life. Every step you make toward your goal is a step to a healthier you.
Even though a 5-10% body weight loss is good for your health, it may not feel like enough. Maybe you’ve been battling a negative body image and you’re not feeling comfortable in your own skin. Or maybe you’ve been focused on the number on the scale and it’s not quite where you want to be. An important part of staying motivated to lose weight comes from celebrating milestones, whether it’s reaching that first goal of 5% weight loss or noticing how much better you feel and move in your everyday life. Every step you make toward your goal is a step to a healthier you.
3.
Remember slow and steady wins the
race.
Trying to lose weight with extreme diets or over-the-top workouts often doesn’t last because you can’t keep it up over the long-term. Remember, the key to losing weight and keeping it off is slow and steady weight loss.
Trying to lose weight with extreme diets or over-the-top workouts often doesn’t last because you can’t keep it up over the long-term. Remember, the key to losing weight and keeping it off is slow and steady weight loss.
Source[http://smokefree.gov/physical-fitness-maintaining-your-health]
