Fitness recommendation

Balanced approach to fitness is key:

Resistance or weight training are good for your health so try to balance exercises in order to improve your athletic abilities and keep you independent.

The current U.S. physical activity guidelines emphasize all three aspects of fitness. Here are the recommendations:

· All adults including people with disabilities need to have 150 minutes of moderate intensity exercise or 75 minutes of vigerous intensity or mix of both weekly.

.Twenty minutes of moderate activity is roughly equal to 10 minutes of vigorous activity.

During moderate activities, you can talk, but not sing; during vigorous activities, you can manage only a few words aloud without pausing to breathe.

Adding time up to 300 minutes of moderate activity, or 150 minutes of vigorous activity, or a mix increases the health benefits gained.

· Twice-weekly strengthening activities for all major muscle groups

(legs, hips, back, abdomen, chest, shoulders, and arms) are recommended, too.

· Balance exercises are particularly important for older adults at risk of falling.

· Flexibility exercises may be helpful, too.

If you can not meet the guidlines at least try to have some as movement is better than nothing. Even short bits of activity, such as five minutes of walking several times a day, are a good first step toward meeting a bigger goal.

Sources:

https://nutritionstudies.org/exercise-and-cardiovascular-health/