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Examples of Moderate-intensity Exercises

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For example, park the car further away, or play with our child more often, or start using the stairs instead of taking the elevator.

Small movements like this add to our movement.

3. Start exercising every week
Start signing up with family members or friends for weekly sports such as cycling, hiking, running, swimming.

If we do it every week, we will not give up.

Exercising with a friend on a weekly basis will encourage us to keep

Doing it in addition to having personal time with them.

4. Make exercise videos at home
If we don’t have a gym or can’t commit to Phone Number List outdoor sports, there are home exercise videos that we can get.

Commit to 30 minutes at least three times a week and you will see a change in your health.

We can find these videos on Youtube or apps on your smartphone.

5. Make it interesting
Variety of exercises and don’t limit ourselves to only one form of exercise in a week.

We will find it easier to commit to a health routine if we are passionate about it as well.

Also involve others to stay motivated.

How Much Exercise Should I Do in a Week?
Here’s the simple answer:

According to Physical Guidelines for Americans (2008), an adult should have 150 minutes of aerobic activity at a moderate pace or 75 minutes of high-intensity activity, divided throughout the week.

What is meant?

Moderate exercise is when we exercise at 50%-70% of our maximum heart rate (Maximum Heart Rate [MHR] is calculated as 220 minus our age.

For example if we are 30 years old then our Maximum Heart Rate

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If we know that we are exercising at this rate if our breathing Business Lead becomes fast, but we are not out of breath.

This is where our breathing becomes deeper and faster, we will sweat after a few minutes, and we will not be able to speak more than a few words without pausing for breath.

Examples of intensive exercise: running, fast swimming and more.

To truly maximize health benefits, we need a combination of proper nutrition, a good night’s sleep and consistent exercise for us to live more productively.

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