“ Adults should do at least 150 minutes to 300 minutes (2 hours and 30 minutes to 5 hours) a week of moderate-intensity, or 75 minutes to 150 minutes (1 hour and 15 minutes to 2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.”
MODERATE-INTENSITY ACTIVITIES
• Walking briskly (2.5 miles per hour or faster)
• Recreational swimming
• Bicycling slower than 10 miles per hour on level terrain
• Tennis (doubles)
• Active forms of yoga (for example, Vinyasa or power yoga)
• Ballroom or line dancing
• General yard work and home repair work
• Exercise classes like water aerobics
VIGOROUS- INTENSITY ACTIVITIES
• Jogging or running
• Swimming laps
• Tennis (singles)
• Vigorous dancing
• Bicycling faster than 10 miles per hour
• Jumping rope
• Heavy yard work (digging or shoveling, with heart rate increases)
• Hiking uphill or with a heavy backpack
• High-intensity interval training (HIIT) • Exercise classes like vigorous step aerobics
Benefits of weekly Physical Activity:
- Reduces blood pressure
- Reduces depression
- Reduces anxiety
- Reduces risk of cancer
- Reduces heart disease
-increases energy
- increases sex drive
-Increases sleep
-increases in daily activity
-increases in quality of life
I challenge you to keep track this month of your physical activity each week and see how it correlates to your mood.
IDEAS TO SUPPORT AWARENESS:
-Check in on a friend/family. See how they are feeling emotionally and mentally.
-Say Hello to a stranger
-Smile at a stranger
-give genuine compliments
-Meditate
-exercise
-eat healthy choices
-volunteer
-journal
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