![]() ![]() At vigorous intensity, you can speak only a few words at a time, not in full sentences. Talk test: The simplest way to determine if you're at a vigorous level of exercise is with a talk test.If you have a chronic (ongoing) condition - such as heart disease, lung disease, or diabetes - ask your doctor what types and amounts of activity are safe for you.Examples include walking backward or sideways, standing on one leg, and standing from a sitting position several times in a row. You should do balance exercises if you're at risk for falls, as well as aerobic and bone-strengthening activities.If you can't do 150 minutes (2 hours and 30 minutes) of activity each week, be as physically active as your abilities and condition allow.Walking has been shown to provide health benefits and a low risk of injury. ![]() Do a variety of activities, including walking. Older adults should follow the guidelines for adults, if possible.If inactive, older adults should gradually increase their activity levels and avoid vigorous activity at first. Older adults who do any amount of physical activity gain some health benefits. Older adults should be physically active.Examples include lifting weights, working with resistance bands, and doing situps and pushups, yoga, and heavy gardening. These activities should work all the major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms). Muscle-strengthening activities that are moderate or vigorous intensity should be included 2 or more days a week. The more active you are, the more you will benefit. For even more health benefits, do 300 minutes (5 hours) of moderate-intensity aerobic activity or 150 minutes (2 hours and 30 minutes) of vigorous-intensity activity each week (or a combination of both).A general rule is that 2 minutes of moderate-intensity activity counts the same as 1 minute of vigorous-intensity activity. Another way is to do a combination of both. For major health benefits, do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity or 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity each week.People gain health benefits from as little as 60 minutes of moderate-intensity aerobic activity per week. Inactive adults should gradually increase their level of activity. Some physical activity is better than none.They recommend that children aged 2 and older should spend no more than 2 hours a day watching television or using a computer (except for school work). Some experts also recommend that children and youth reduce screen time because it limits time for physical activity. When possible, these children should meet the recommendations in the guidelines. Examples include hopping, skipping, doing jumping jacks, playing volleyball, and working with resistance bands.Ĭhildren and youth who have disabilities should work with their doctors to find out what types and amounts of physical activity are safe for them. Bone-strengthening activities should be included at least 3 days a week.Examples include playing on playground equipment, playing tug-of-war, and doing pushups and pullups. Muscle-strengthening activities should be included at least 3 days a week.Examples include running, doing jumping jacks, and fast swimming. Vigorous-intensity aerobic activity should be included at least 3 days a week.Examples include walking, running, skipping, playing on the playground, playing basketball, and biking. Most physical activity should be moderate-intensity aerobic activity.Any type of activity counts toward the recommended 60 minutes or more. Children are naturally active, especially when they're involved in unstructured play (like recess). Activities should vary and be a good fit for their age and physical development. Children and youth ages 6 to 17 should do 60 minutes or more of physical activity every day. ![]()
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