New exercise guidlines:Sit less, Move more

Introduction:

We all know that being physically active is good for both mental and physical health. New guidlines have been shown that even small movement throughout the day can make big beenfits and difference to your lifestyle. "Studies show that the total amount of energy expended is what's important for health, not whether it comes in short or long bouts," says Dr. I-Min Lee

Examples of moderate and vigerous exercises:

Moderate-intensity activities

· Walking briskly (2.5 mph or faster)

· Recreational swimming

· Tennis (doubles)

· Active forms of yoga (for example, Vinyasa or power yoga)

· General yard and home repair work

· Exercise classes such as water aerobics

Vigorous-intensity activities

· Jogging or running

· Swimming laps

· Tennis (singles)

· Vigorous dancing

Sit less, move more

Sedentary lifestyle has been linked according to the scientific evidence to high risk of heart disease, blood pressure and strokes. Even small movement make big difference and you will notice health beenfits ounce you move from inactive lifestyle to active style. Initial level of exercise can make steepest reductions in the risk of heart disease.

Exercise's many benefits

Many health beenfits hasve been linked to exercise that improve overall health:

Blood pressure. Exercise may lower blood pressure for up to 13 hours after the activity. Done on a regular basis, it may lower systolic blood pressure (the first number in a reading) by an average of 5 to 8 points.

Anxiety and depression. Exercise has been linked with lower risk of anxiety and depression.

Insulin sensitivity. Exercise improve insulin sensitvity as it enhance uptake of sugar by muscles. Improved sensitivtiy is linked with lower risk of type 2 diabetes, a major risk factor for cardiovascular problems.

Sleep. As you get more active you will fall asleep better and deeply. Moreover, you will have less daytime sleepiness and a reduced need for sleeping pills.

Wait, what about weight?

We can not ingnore the benefit of exercise on weight loss plan, sure it is not effective alone without the help of weight loss diet that make you eat less and in appropriate way. Moreover, exercise helps you to build muscles and as a result faster metabolism will occur and you will burn more calories.

Guideline goals

You can meet your weekly physical activity goal by doing 22 minutes of moderate-intensity aerobic activity every day, these exercises that make your heart pumping faster than normal. Another plan could be 1 hours in the eachweekend day and 30 minutes during weekdays.This activity planner can help you tally up your activities, including those that build muscles.

Strengthening exercises should be done twice weekly in addition to your aerobic exercise. You dont need dumbbels or gym to lift weight, you can do your exercise safely at your home using for example 5-kg bag of rice.

Sources:

https://www.health.harvard.edu/heart-health/updated-exercise-guidelines-showcase-the-benefits-to-your-heart-and-beyond?utm_source=delivra&utm_medium=email&utm_campaign=WR20190208-Exercise&utm_id=1221728&dlv-ga-memberid=62978860&mid=62978860&ml=1221728

https://www.self.com/story/5-must-know-tips-to-slay-your-workouts