๐๐ก๐ฒ๐ฌ๐ข๐๐๐ฅ ๐๐๐ญ๐ข๐ฏ๐ข๐ญ๐ฒ ๐ ๐ฎ๐ข๐๐๐ฅ๐ข๐ง๐๐ฌ ๐๐จ๐ซ ๐๐๐ฎ๐ฅ๐ญ๐ฌ ๐๐ ๐๐ ๐๐ ๐ญ๐จ ๐๐
๐๐๐ฎ๐ฅ๐ญ๐ฌ ๐ฌ๐ก๐จ๐ฎ๐ฅ๐ ๐๐จ ๐ฌ๐จ๐ฆ๐ ๐ญ๐ฒ๐ฉ๐ ๐จ๐ ๐ฉ๐ก๐ฒ๐ฌ๐ข๐๐๐ฅ ๐๐๐ญ๐ข๐ฏ๐ข๐ญ๐ฒ ๐๐ฏ๐๐ซ๐ฒ ๐๐๐ฒ. ๐๐ฑ๐๐ซ๐๐ข๐ฌ๐ ๐ฃ๐ฎ๐ฌ๐ญ ๐จ๐ง๐๐ ๐จ๐ซ ๐ญ๐ฐ๐ข๐๐ ๐ ๐ฐ๐๐๐ค ๐๐๐ง ๐ซ๐๐๐ฎ๐๐ ๐ญ๐ก๐ ๐ซ๐ข๐ฌ๐ค ๐จ๐ ๐ก๐๐๐ซ๐ญ ๐๐ข๐ฌ๐๐๐ฌ๐ ๐จ๐ซ ๐ฌ๐ญ๐ซ๐จ๐ค๐.
Speak to your GP first if you have not exercised for some time, or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness.
Adults should aim to:
- do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
- do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
- spread exercise evenly over 4 to 5 days a week, or every day
- reduce time spent sitting or lying down and break up long periods of not moving with some activity
You can also achieve your weekly activity target with:
- several short sessions of very vigorous intensity activity
- a mix of moderate, vigorous and very vigorous intensity activity
These guidelines are also suitable for:
- disabled adults
- pregnant women and new mothers
When you start exercising after pregnancy, make sure your physical activity choices reflect your activity levels before pregnancy. You should include strength training.
After your 6- to 8-week postnatal check, you can start to do more intense activities if you feel you're able to. Vigorous activity is not recommended if you were inactive before pregnancy.
What counts as moderate aerobic activity?
- brisk walking
- water aerobics
- riding a bike
- dancing
- doubles tennis
- pushing a lawn mower
- hiking
- rollerblading
What counts as vigorous activity?
- running
- swimming
- riding a bike fast or on hills
- walking up the stairs
- sports, like football, rugby, netball and hockey
- skipping
- aerobics
- gymnastics
- martial arts
What counts as very vigorous activity?
- lifting heavy weights
- circuit training
- sprinting up hills
- interval running
- running up stairs
- spinning classes
What activities strengthen muscles?
- carrying heavy shopping bags
- yoga
- pilates
- tai chi
- lifting weights
- working with resistance bands
- doing exercises that use your own body weight, such as push-ups and sit-ups
- heavy gardening, such as digging and shovelling
- wheeling a wheelchair
- lifting and carrying children
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