We have all heard that we should be more active, but WHY and how ACTIVE should we be? Find out in this blog post!
Benefits of Physical Activity:
- Heart health
- Maintaining weight
- Improved Sleep
- More Energy
- Better Skin
- Improved Mood
- Increased Bone Strength
What are the recommendations for physical activity?
- 30 minutes a day for adults
- 60 minutes a day for kids
- 75 minutes a week of vigorous activity
o This means get your heart rate up!
o Examples:
§ Cycling
§ Running
§ Swimming
- 150 minutes a week of moderate activity
o Examples:
§ Walking
§ Dancing
§ Gardening
§ Cleaning the house!
- At least 3 days a week of strength training
o You don’t need weights, your body weight will do!
o Examples:
§ Yoga
§ Crunches
§ Lunges
§ Squats
§ Planks
§ Push ups
Types of Physical Activity:
- Cardio
o Walking
o Running
o Cycling
o Swimming
- Strength training
- Flexibility
o Yoga
o Stretching
So how do you increase your physical activity?
- Small increases over time are best
- 10 minute chunks of time throughout the day will do
- Start tracking your steps and slowly increase them over time, try to increase 1000- 2000 steps each week
Want more tips and tricks on how to get physically active? Check out Dr. Maria’s Basic Nutrition Course to learn more!
