Benefits and Recommendations for Physical Activity

We have all heard that we should be more active, but WHY and how ACTIVE should we be? Find out in this blog post!

Benefits of Physical Activity:

-            Heart health

-            Maintaining weight

-            Improved Sleep

-            More Energy

-            Better Skin

-            Improved Mood

-            Increased Bone Strength

What are the recommendations for physical activity?

-            30 minutes a day for adults

-            60 minutes a day for kids

-            75 minutes a week of vigorous activity

o   This means get your heart rate up!

o   Examples:

§  Cycling

§  Running

§  Swimming

-            150 minutes a week of moderate activity

o   Examples:

§  Walking

§  Dancing

§  Gardening

§  Cleaning the house!

-            At least 3 days a week of strength training

o   You don’t need weights, your body weight will do!

o   Examples:

§  Yoga

§  Crunches

§  Lunges

§  Squats

§  Planks

§  Push ups

Types of Physical Activity:

-            Cardio

o   Walking

o   Running

o   Cycling

o   Swimming

-            Strength training

-            Flexibility

o   Yoga

o   Stretching

So how do you increase your physical activity?

-            Small increases over time are best

-            10 minute chunks of time throughout the day will do

-            Start tracking your steps and slowly increase them over time, try to increase 1000- 2000 steps each week

Want more tips and tricks on how to get physically active? Check out Dr. Maria’s Basic Nutrition Course to learn more!