Benefits of exercising daily :
Hopefully, you must be enjoy exercising and don’t watch the clock, impatient for it to get over. But it is very important to know how much daily exercise are you getting so you can reap in all of its health rewards.
Between the ages of 18 and 64, barring any medical restrictions, the weekly goal is at least 150 minutes of moderate-intensity cardio exercises, or 75 minutes if the activity is more vigorous, add to it two or three strength-training sessions accordingly.
For older adults, it is even better to shoot for five hours (approximately 300 minutes) evrey week of moderate-intensity aerobic activities and weight training/muscle-strengthening activities on two or more days per week.
Moderate-intensity cardio exercises raise your heart rate and cause you to break a sweat — you will be able to talk, but not able to sing the words to a song. With vigorous-intensity cardio exercises, you won’t be able to say more than just a few words without pausing for a fresh breath.
- Brisk walking
- Water aerobics
- Cycling on mostly level ground
- Doubles tennis
- Jogging or running
- Swimming laps
- Cycling fast or on hills
- Singles tennis
The amount of your exercise time will stay consistent you reach your senior years. Your target heart rate will go down slightly as you start getting older because that is based partly on your age.
As such, there is no time minimum or maximum criteria for strength training sessions. It may take longer to work on all your major muscle groups: legs, hips, back, abdomen, chest, shoulders, arms, etc.
In order to preserve mobility and to prevent falls, you must include exercises that enhance balance on three or more days every week.
If you can’t do the recommended amounts because of your health condition, try to be physically active as much as you can, and try to work with your doctor and seek help to find ways to get some movement into each day.
One final thought: the more you will exercise, the bigger the will be the payoff. HIV Doubles Heart Disease Risk