Adult exercise guidelines
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This document provides physical activity guidelines for adults ages 19-64. It recommends that adults aim to be physically active daily by doing at least 150 minutes of moderate activity per week, like brisk walking or cycling, or 75 minutes of vigorous activity per week, like running. Adults should also do strength training at least twice a week. Additionally, the document advises minimizing sedentary time spent sitting and provides examples of moderate, vigorous, and strength training activities. The benefits of daily physical activity include reduced disease risk, weight maintenance, better daily functioning, improved mental health, and more.
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This document defines key terms related to physical fitness and exercise. It discusses the importance of aerobic, anaerobic, stretching, and balance exercises. It outlines the phases of an exercise program and basic principles of exercise including progression, overload, specificity, individuality, reversibility, variation, rest and recovery, and the FITT principle. The FITT principle recommends exercising a minimum of 3-5 days per week, at a moderate to vigorous intensity for 30-60 minutes, including cardio, strength, and flexibility training.
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This document discusses walking and running as exercises. It recommends engaging in moderate to vigorous physical activity for at least 60 minutes per day. Walking has benefits like reducing the risk of chronic diseases and death. It suggests walking or running 5-10 kilometers per hour. Proper shoes and gradual pace increases can prevent injury. Running longer distances provides additional health benefits.
PHATFIT101-LESSON-1.pptx
This document discusses physical fitness and its various components. It defines physical fitness as overall well-being involving both physical and mental health. The main components of physical fitness are cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. Maintaining physical fitness provides numerous health benefits such as reducing disease risk and improving mood and quality of life. The document recommends developing a personalized fitness plan involving aerobic exercise, strength training, flexibility exercises, and other activities.
EXERCISE IN DIABETES PPT.pptx
1. Exercise is important for managing diabetes as it reduces insulin resistance, lowers blood sugar, and improves heart health.
2. During exercise, muscles initially use glycogen stores and glucose for fuel, then fatty acids are used for longer duration exercise. Regular exercise increases insulin sensitivity.
3. Benefits of exercise for diabetics include better glycemic control, reduced insulin resistance, lower blood pressure and improved cholesterol. Walking is a good exercise option as it has cardiovascular benefits and requires no equipment.
Health Course Chapter 13
Physical activity provides significant physical, psychological, and social benefits. Teens should aim for at least 60 minutes per day of moderate or vigorous activity. Developing lifelong fitness requires setting long and short term goals, planning a program using the FITT formula, monitoring progress, and adjusting the plan as needed. Safety is important - injuries are often preventable by warming up, cooling down, stretching, staying hydrated, wearing proper gear, and getting medical care when necessary.
Chapter 11 EXERCISE FOR HEALTH AND FITNESS
This document discusses the benefits of exercise and components of physical fitness. It outlines the key health benefits of exercise, including reduced risk of premature death, improved cardiorespiratory health, disease prevention, and improved psychological well-being. It then describes the five components of physical fitness - cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. The document provides guidance on developing an exercise routine, including frequency, intensity, time, type and progression for different types of exercise.
Physical Well Being
This document discusses physical well-being and the importance of physical activity. It notes that physical activity benefits many body systems like the heart, muscles, bones, and immune system. It provides physical activity guidelines for adults and children, recommending at least 30 minutes per day of moderate activity for adults, or 20 minutes of vigorous activity 3 times per week, and 60 minutes per day for children. The document also discusses different aspects of physical fitness like cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition.
Benefits, need and importance of daily exercise
Regular Physical activity and exercise can help you stay healthy, energetic and independent as you get older. Exercise play avital role in preventing health diseases and stroke. The health benefits of doing regular Exercise have been shown in many studies. This paper review the evidence of the benefits of exercise for all the body systems. Physical activity and exercise can reduce stress and anxiety, boost happy chemicals, improve self-confidence, increase the brain power, sharpen the memory and increase our muscles and bones strength. It also helps in preventing and reducing heart disease, obesity, blood sugar fluctuations, cardiovascular diseases and Cancer.
Benefits, need and importance of daily exercise.
Regular Physical activity and exercise can help you stay healthy, energetic and independent as you get older. Exercise play avital role in preventing health diseases and stroke. The health benefits of doing regular Exercise have been shown in many studies. This paper review the evidence of the benefits of exercise for all the body systems. Physical activity and exercise can reduce stress and anxiety, boost happy chemicals, improve self-confidence, increase the brain power, sharpen the memory and increase our muscles and bones strength. It also helps in preventing and reducing heart disease, obesity, blood sugar fluctuations, cardiovascular diseases and Cancer.
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nutrition
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Member of Royal Society For Public Health
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- 1. FACTSHEET 4 Physical activity guidelines for AdulTS (19–64 yEArS) 1. Adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week. 2. Alternatively, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or combinations of moderate and vigorous intensity activity. 3. Adults should also undertake physical activity to improve muscle strength on at least two days a week. 4. All adults should minimise the amount of time spent being sedentary (sitting) for extended periods. Individual physical and mental capabilities should be considered when interpreting the guidelines. Examples of physical activity that meet the guidelines Moderate intensity physical activities will cause adults to get warmer and breathe harder and their hearts to beat faster, but they should still be able to carry on a conversation. Examples include: • � Brisk walking • � Cycling Vigorous intensity physical activities will cause adults to get warmer and breathe much harder and their hearts to beat rapidly, making it more difficult to carry on a conversation. Examples include: • � Running • � Sports such as swimming or football Physical activities that strengthen muscles involve using body weight or working against a resistance. This should involve using all the major muscle groups. Examples include: • � Exercising with weights • � Carrying or moving heavy loads such as groceries Minimising sedentary behaviour may include: • � Reducing time spent watching TV, using the computer or playing video games • � Taking regular breaks at work • � Breaking up sedentary time such as swapping a long bus or car journey for walking part of the way What are the benefits of being active daily? • � Reduces risk of a range of diseases, e.g. coronary heart disease, stroke, type 2 diabetes • � Helps maintain a healthy weight • � Helps maintain ability to perform everyday tasks with ease • � Improves self-esteem • � Reduces symptoms of depression and anxiety For further information: Start Active, Stay Active: A report on physical activity for health from the four home countries’ Chief Medical Officers (2011) © Crown copyright 2011. 406414d 1p 0k July 11 (Web only)