How hard do I have to exercise to gain health benefits?

 

The amount of exercise you need to do to gain health benefits depends on your age, fitness level, and health goals. However, in general, the U.S. Department of Health and Human Services (HHS) indorses that adults get at least 150 minutes of moderate-intensity aerobic action or 75 minutes of vigorous-intensity aerobic activity each week. You can also do a combination of moderate- and vigorous-intensity activity.

Moderate-intensity aerobic activity is anything that gets your heart rate up and makes you breathe a little harder, but you can still talk in full sentences. Examples of moderate-intensity aerobic activity include:

·        Brisk walking

·        Biking

·        Swimming

·        Dancing

·        Water aerobics

Vigorous-intensity aerobic activity is anything that gets your heart rate up and makes you breathe hard and fast. You may not be able to talk in full sentences while doing vigorous-intensity activity. Examples of vigorous-intensity aerobic activity include:

·        Running

·        Swimming laps

·        Jumping rope

·        HIIT

In addition to aerobic activity, HHS also recommends that adults do muscle-strengthening doings that work all main muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) on two or additional days a week.

If you are new to exercise, it is significant to start slowly and gradually increase the intensity and duration of your workouts. You should also talk to your doctor beforehand starting any new workout program, especially if you have any health conditions.

Here are some tips for getting the most out of your exercise routine:

·        Find an activity you enjoy and that fits into your lifestyle.

·        Set realistic goals and track your progress.

·        Make exercise a part of your daily routine.

·        Find a workout buddy to help you stay motivated.

·        Listen to your body and take breaks when you need them.

With regular exercise, you can improve your health, decrease your risk of chronic diseases, and feel better overall. So get moving and enjoy the benefits of exercise!

Am I healthy enough to begin an exercise program?

Here are some additional tips for starting an exercise program safely:

·        Start with low-impact exercises, such as walking, swimming, or biking.

·        Gradually upsurge the intensity and duration of your workouts over time.

·        Warm up before you exercise and cool down afterwards.

·        Stay hydrated by drinking sufficiently of water before, during, and after your workout.

·        Wear contented clothing and shoes that are appropriate for the activity you are doing.

If you track these guidelines, you can start an exercise program safely and reap the many benefits of regular physical activity.

·        Here are some specific questions you can ask your doctor to help determine if you are healthy enough to begin an exercise program:

·        Do I have any health conditions that could make exercise unsafe for me?

·        What is my current fitness level?

·        How should I start an exercise program safely?

·        What types of exercises are appropriate for me?

·        How much exercise should I do each week?

It is important to remember that everyone is different, and what is safe for one person may not be safe for another. That is why it is always best to talk to your doctor earlier starting an exercise program.

Are there any exercises I should avoid?

There are a few exercises that you should avoid if you have any underlying health conditions or injuries. These include:

·        Behind-the-neck lat pull-downs: This exercise can put a lot of straining on your neck and shoulders. If you have any neck or shoulder problems, it's best to avoid this exercise.

·        Sit-ups: Sit-ups can put a lot of pressure on your back, especially if you have a history of back pain. There are other exercises that work your core just as well, such as planks and crunches.

·        Leg extensions: Leg extensions can put a lot of stress on your knee joints. If you have any knee problems, it's best to avoid this exercise.

·        Ab machines: Ab machines can be ineffective and can even put strain on your back. There are better ways to work your core, such as planks, crunches, and leg raises.

·        Ballistic stretching: Ballistic stretching involves bouncing or jerking your muscles. This can actually increase your risk of injury. Instead, focus on static stretching, which involves holding a stretch for a period of time.

In addition to these exercises, you should also avoid exercising if you are:

·        Feverish or have a cold: Exercising when you are sick can make your symptoms worse.

·        Ill or injured: If you are feeling pain or discomfort, it's best to rest and avoid exercising.

·        Pregnant: If you are pregnant, you should talk to your doctor earlier starting any new exercise program.

If you are unsure about whether or not an exercise is safe for you, it's always best to consult with your doctor or a certified personal trainer.

Do I have any health disorder that would affect my ability to exercise?

However, I can tell you that there are many health conditions that can affect a person's ability to exercise. Some of the most common include:

·        Heart disease

·        High blood pressure

·        Diabetes

·        Asthma

·        Arthritis

·        Obesity

·        Back pain

·        Stroke

·        Cancer

If you have any of these conditions, it is important to talk to your doctor before starting an workout program. They can help you create a safe and effective plan that is right for you.