General Recommendations for PA & Exercise for Adults
The World Health Organization (WHO) outlines the importance of being active. For example, WHO recommends that adults 18 - 64 years should do at least 150 to 300 minutes of moderate-intensity aerobic physical activity (PA) or at least 75 to 150 minutes of vigorous-intensity aerobic PA or an equivalent combination of moderate- and vigorous-intensity activity throughout the week. This activity should include muscle-strengthening and lengthening activities at an appropriate intensity, involving all major muscle groups two or more days a week to provide additional health benefits beyond traditional aerobic exercise.
Older adults (64 years old and above) should target a varied multicomponent PA routine focusing on balance and strength training at moderate or increased intensity three or more days a week to enhance functional capacity and prevent falls.
Adding PA and exercise into our daily routine has many positive effects on our body and mind. These effects can be detected right away, especially in the brain! Dive into the immediate benefits of being active below.
Immediate Benefits of Physical Activity and Exercise for Adults for the MIND:
Improved thinking, learning, and judgment.
Reduced risk of depression and anxiety.
Enhanced energy levels.
Reduced mental and physical stress.
Improved sleeping habits.
What is Condisdered Physcial Activity and Exercise?
Physical activity is any movement or activity that occurs throughout our daily lives, while exercise is an intentional, structured, and planned movement routine.
Types of exercise that serve the MIND and BODY differently:
Involves repetitive rhythmic movements of large muscle groups done for a more extended period of time.
Improves cardio-respiratory fitness and body composition.
Examples: walking, jogging, cycling, swimming, etc.
Try this fun footwork and cardio routine out: 10-min Footwork Training for All Ages! In-home Aerobic, Cardio, Respiratory, Coordination Exercise
Resistance Training (Strength training)
Involves movements with added resistance for a determined amount of repetitions.
Improves muscular strength, endurance, and body composition.
Examples: exercises with dumbbells, weight machines, kettlebells, resistance bands, etc.
Here are a couple of the most common movements we use every single day, and two of the most transformational strength training exercises you can do:
Involves exercises to improve flexibility, range of motion, and joint health.
Improves strength, mobility, and comfortability.
Examples: static and dynamic stretching.
This total body stretching routine will help you unwind some tension and reduce stress: Flexibility Floor Series_ Personal Coaching System
Everyone can experience the health benefits of physical activity and exercise. Let’s make exercise a habit! Make an appointment with yourself to practice self-care and exercise regularly. Whatever gets you motivated and moving makes the most difference! You can start a new workout routine, add walking during your break, or stand more while working at the computer. Be aware of your health goals and pair them with the ‘small changes’ approach to stay accountable, motivated, and on the right path.
Need some inspiration to get moving? Check out my YouTube Channel and online programs to complement your lifestyle and safely improve balance, stability, strength, flexibility, and foundational health.
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