Best Exercises to Stay Healthy

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Best Exercises to Stay Healthy

Exercising regularly is important. It has many health benefits, such as:

  • Improving your overall fitness, flexibility, and endurance.
  • Increasing your bone density.
  • Helping with weight control.
  • Decreasing your body fat.
  • Increasing your muscle strength.
  • Reducing stress and tension.
  • Improving your overall health.

In order to become healthy and stay healthy, it is recommended that you do moderate-intensity and vigorous-intensity exercise. You can tell that you are exercising at a moderate intensity if you have a higher heart rate and faster breathing, but you are still able to hold a conversation. You can tell that you are exercising at a vigorous intensity if you are breathing much harder and faster and cannot hold a conversation while exercising.

How often should I exercise?

Choose an activity that you enjoy and set realistic goals. Your health care provider can help you to make an activity plan that works for you. Exercise regularly as directed by your health care provider. This may include:

  • Doing resistance training twice each week, such as:
    • Push-ups.
    • Sit-ups.
    • Lifting weights.
    • Using resistance bands.
  • Doing a given intensity of exercise for a given amount of time. Choose from these options:
    • 150 minutes of moderate-intensity exercise every week.
    • 75 minutes of vigorous-intensity exercise every week.
    • A mix of moderate-intensity and vigorous-intensity exercise every week.

Children, pregnant women, people who are out of shape, people who are overweight, and older adults may need to consult a health care provider for individual recommendations. If you have any sort of medical condition, be sure to consult your health care provider before starting a new exercise program.

What are some exercise ideas?

Some moderate-intensity exercise ideas include:

  • Walking at a rate of 1 mile in 15 minutes.
  • Biking.
  • Hiking.
  • Golfing.
  • Dancing.

Some vigorous-intensity exercise ideas include:

  • Walking at a rate of at least 4.5 miles per hour.
  • Jogging or running at a rate of 5 miles per hour.
  • Biking at a rate of at least 10 miles per hour.
  • Lap swimming.
  • Roller-skating or in-line skating.
  • Cross-country skiing.
  • Vigorous competitive sports, such as football, basketball, and soccer.
  • Jumping rope.
  • Aerobic dancing.

What are some everyday activities that can help me to get exercise?

  • Yard work, such as:
    • Pushing a lawn mower.
    • Raking and bagging leaves.
  • Washing and waxing your car.
  • Pushing a stroller.
  • Shoveling snow.
  • Gardening.
  • Washing windows or floors.

How can I be more active in my day-to-day activities?

  • Use the stairs instead of the elevator.
  • Take a walk during your lunch break.
  • If you drive, park your car farther away from work or school.
  • If you take public transportation, get off one stop early and walk the rest of the way.
  • Make all of your phone calls while standing up and walking around.
  • Get up, stretch, and walk around every 30 minutes throughout the day.

What guidelines should I follow while exercising?

  • Do not exercise so much that you hurt yourself, feel dizzy, or get very short of breath.
  • Consult your health care provider before starting a new exercise program.
  • Wear comfortable clothes and shoes with good support.
  • Drink plenty of water while you exercise to prevent dehydration or heat stroke. Body water is lost during exercise and must be replaced.
  • Work out until you breathe faster and your heart beats faster.

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