Things You Need To Know About Exercise

When we think about physical activity, exercise is probably the only thing that comes to mind. And, that's because exercise is physical activity. However, physical activity is defined as any activity which leads to an increased heart rate. So, whether you do an hour of gardening or an afternoon of laundry, if it raises your heart rate to more than a hundred beats per minute, and it gets you moving, then, that is a legit physical activity. Needless to say, exercise is your go-to physical activity to achieve that needed instant heart rate boost. It's an absolute no-brainer!

Physical activity is needed to stay healthy. There's no forgoing it because it has clear and tested benefits. The benefits of physical activity are:

• It makes you feel better in an instant.

• It boosts your mood.

• It reduces stress.

• It improves your sleep.

How much physical activity do you need?

There are 2 recommended types of physical activity:

Moderate-Intensity Aerobic Activity

Basically, aerobic activity is anything that gets your heart beating faster. It could be jogging, swimming, or bicycling. It could be a walk in the park! If it were moderate-intensity, it has to be at least 150 hours a week. That sounds a lot but if you would allot 30 minutes of aerobic activity per day, 5 days in a week; then, 150 hours a week are not so daunting. If you were tight on time, try revving it up to a vigorous-intensity aerobic activity which reduces the minimum duration requirement in half. That's just 75 hours per week!

Muscle-Strengthening Activity

It is any activity that makes your muscles work harder than usual. It could be weight-lifting, push ups, plank, pull ups. It should be done at least 2 days per week. It's a beneficial add-on to your aerobic activities.

How do you differentiate moderate- from vigorous-intensity activity?

Try doing the Talk Test. While being active, try talking. If you're breathing hard but can still have a conversation easily, that is moderate intensity. But, if you can only say a few words before you have to take a breath, that is vigorous intensity. Of course, this is very subjective. As you get used to your routine, you will actually find the activity easy regardless of intensity. That would be the time to intensify the routine even more or do the activity for longer.

Be committed to your exercise. Surely, some form of physical activity will work for you. And believe that you have time to exercise, because YOU DO. Consistency is the key. Over time, physical activity can help you live longer and healthier. It can lower your risk of diseases like Diabetes and some cancers. It can help you control your blood pressure. It can help you stay at a healthy weight. The benefits are just too good!

Do not hesitate to talk to your doctor about what particular exercise routine will work best for you, especially when you have co-morbid illnesses or are taking maintaining medication. To book an online medical consult, drop a message via email links on the home page. Have a great day!