Physical activity and exercise guidelines

The benefits of regular exercise:
  • Habitual exercise can prevent and reverse an age-related decline in muscle mass and strength, enhancing flexibility, balance and endurance, and reduce the risk of falls in older people. Regular exercise can help heart disease, stroke, diabetes, obesity and high blood pressure.
  • Regular exercise can help prevent osteoporosis; weight builds bone strength customary exercise can facilitate chronic arthritis sufferers recover their capacity for daily activity such as course management, climbing stairs and opening jars.
  • Regular exercise can help improve self-esteem and confidence, reduce stress and anxiety, improve mood, and improve the overall mental health.
  • Regular exercise can help control body weight.

Effects of physical inactivity and lack of exercise:
  • Physical inactivity and lack of exercise are linked to heart disease and some cancers.
  • Physical inactivity and lack of exercise are associated with diabetes mellitus type II (also known as an early adult, non-insulin-dependent diabetes).
  • Physical inactivity and lack of exercise contribute to weight gain.

Exercise recommendations:
  • 30 minutes of moderate exercise (walking is fine), at least three to five days a week is recommended. However, the greatest health benefits of exercise most days of the week.
  • Exercise can be divided into smaller 10-minute sessions.
  • Start slowly and progress gradually pain or undue fatigue or injury occurs. Over time, build to 30-60 minutes moderate intensity exercise every day.
  • People are not excessively old from begin exercising. However, frail, elderly people (aged 70-90 years), can get better their strength and balance.

Exercise measures:

Individuals may begin the gentle exercise such as walking without a medical examination. These persons must consult their physician before exercising stronger:

  • Men aged over 40 or women over 50 years.
  • Individuals with heart or lung disease, asthma, arthritis, or osteoporosis.
  • Individuals who have chest pressure or pain during exercise, or who extend fatigue or shortness of breath without difficulty.
  • Individuals with conditions that increase the risk of coronary heart disease; however, high blood pressure, high blood cholesterol, cigarette smoking, diabetes, or family members which have untimely heart attacks and coronary heart disease had.

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