Get Up! Get Out! Get Moving! - Wheaton Franciscan Healthcare

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Published on January 27, 2016

Get Up! Get Out! Get Moving!

According to the U.S. Department of Health and Human Services, adults aged 18-64 should try to meet one of the following recommendations regarding physical activity to best maintain their health and wellness. Physical activity is anything that gets your body moving.

Two types of physical activity –aerobic and muscle strengthening – should be done each week for overall health improvement and maintenance.

  • 150 minutes or more a week of moderate aerobic exercise along with two or more days of strength exercises that work all the major muscle groups – legs, hips, back, abdomen, chest, shoulders and arms.

    Moderate activity will raise your heart rate and your breathing. You should be able to maintain a conversation will little or moderate effort. Moderate aerobic activities would include brisk walking, bike riding on a flat or gently sloping course, hiking, water aerobics and pushing a lawn mower.

    Examples of strength exercises include lifting weights, working with resistance, push-ups, sit-ups, digging or shoveling, or yoga.

  • 75 minutes of vigorous aerobic activity along with two or more days of strength exercises that work all the major muscle groups.

    Vigorous activity will substantially increase your heart rate and breathing. If you're working at this level, you can say just a few words without pausing for a breath. Examples include jogging or running, swimming fast, bike riding at a maintained increased speed or on hills and skipping rope.

Exercising is necessary to build and maintain bone strength, regulate blood sugar and blood pressure, and to maintain a healthy weight.

One of the easiest ways to get started is to begin a walking routine. For more interesting articles and tips on the benefits of walking, visit Walk With a Wheaton Doc.

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Get Up! Get Out! Get Moving!