Sport.Ta4a.Us المكتبة الرياضية > بحوث ومقالات علمية > To Healthy Active living
To Healthy Active living
27 سبتمبر 2013. الكاتب :
Tamer El-Dawoody
To Healthy Active living
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Endurance
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Flexibility
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Strength
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4-7 days a week Continuous activities for your heart, lungs and circulatory system |
4-7 days a week Gentle reaching, bending and stretching activities to keep your muscles relaxed and joints mobile.
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2-4 days a week Activities against resistance to strengthen muscles and bones and improve posture.
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Walk whenever you can– get off the car or bus early, use the stairs instead of the elevator.
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Reduce inactivity for long periods, like watching TV.
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Get up from the couch and stretch and bend for a few minutes every hour.
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Play actively with your kids.
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Choose to walk, wheel or cycle for short trips.
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Start with a 10 minute walk – gradually increase the time.
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Find out about walking and cycling paths nearby and use them.
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Observe a physical activity class to see if you want to try it.
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Try one class to start – you don’t have to make a long-term commitment.
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Do the activities you are doing now, more often.
Canadian Society for Exercise Physiology Recommends:
Get Active Your Way, Every Day–For Life!so
Timeneeded depends on effort
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Very Light Effort |
Light Effort
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Moderate Effort
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Vigorous Effort
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Maximum Effort
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60 minutes
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30-60 minutes
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20-30 minutes
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• Strolling • Dusting |
• Light walking • Volleyball • Easy gardening • Stretching
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• Brisk walking • Biking • Raking leaves • Swimming • Dancing • Water aerobics
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• Aerobics • Jogging • Hockey • Basketball • Fast swimming • Fast dancing
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• Sprinting • Racing
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Scientists say accumulate 60 minutes of physical activity every day to stay healthy or improve your health. As you progress to moderate activities you can cut down to 30 minutes, 4 days a week. Add-up your activities in periods of at least 10 minutes each. Start slowly… and build up.
You Can Do It – Getting started is easier than you think
Range needed to stay healthyBenefits.
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H e a l t h y A c t i v e L i v i n g |
later life |
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• Better health • Improved fitness • Better posture and balance • Better self-esteem • Weight control • Stronger muscles and bones • Feeling more energetic • Relaxation and reduced stress • Continued independent living in |
• Premature death • Heart disease • Obesity • High blood pressure • Adult-onset diabetes • Osteoporosis • Stroke • Depression • Colon cancer |
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