Physical Activity Guidelines
Fit tip# 9 - Getting Healthy at the beach in Panama with SunWave Fitness. As we approach the end of the year, you may be reflecting on some of behaviours from the past year and wanting to make some changes/improvements in the year ahead to either maintain or enhance your overall health. If you are already active, this is a great reference to keep on hand especially for those times you might be at risk of backsliding..... If you have finally decided it's time to to get more active, here are the Physical Activity Guidelines for Americans, established by the US Department of Health and Human Services. (Canadian guidelines pretty much concur) *Aim for 150 minutes (2 hours and 30 minutes) each week of moderate-intensity aerobic physical activity. Think brisk walking.
OR
*Aim for 75 minutes each week of vigorous-intensity aerobic physical activity. Think jogging or bicycling.
OR
*Aim for an equivalent combination of moderate-and vigorous-intensity aerobic physical activity.
*Perform aerobic activity in episodes of at least 10 minutes, preferably spread throughout the week.
*Try muscle-strengthening activities at least two days per week.
*Older adults at risk for falling should do exercises that maintain or improve balance.
*Some older adults cannot do moderate-intensity aerobic activity due to chronic conditions. Be as physically active as your abilities allow and AVOID INACTIVITY
*Consult your health-care provider if you notice symptoms of chest pain, chest pressure, dizziness or joint pain.
*If you have a chronic condition, speak with your doctor before starting any new exercise program -you may need a physical examination.
See you in class!
