How Often, How Hard and How Long?

F - Frequency

Be active every day by increasing your daily physical activities.Three times per week participate in more intense cardiovascular exercises such as walking or biking.

I- Intensity

Moderate or even low intensity is good for you! But, progression is very important. Start slowly and gradually increase the intensity over time.

T- Time

Try to do at least 30 to 60 minutes of moderate activity every day or nearly every day. Studies show that you can receive similar benefits with three, 10 minute bouts of exercis if you are unable to do 30 minutes at one time.

 

How Do You Stick with Your Exercise

  • Keep an exercise log
  • Set up a rewards system
  • Seek information on health and fitness
  • Do not push yourself too hard
  • Try a variety of programmes to avaoid boredom
  • Do not push yourself too hard
  • Engage an exercise partner to help you out

 

A Walk a Day, Keeps the Pounds Away.

 

Walking is not only good for weight management but for overall physical health.

Here are the top five reasons why walking is great...

1.  To get started, all you need are comfortable shoes, a safe location, and a little time.

2.  Set your own pace.

3.  Do it anywhere.

4.  Enjoy no membership fees.

5.  Walk with a friend and catch up on the latest news. Or, walk by yourself and take that time to relax 

Things To Remember When Beginning:

  • Walk short distances
  • Begin with a five- or 10-minute stroll and gradually increase the time and distance.
  • Set your own pace. Find a speed that is comfortable. Focus mainly on good posture, keeping your head and shoulders relaxed.
  • Breathe deeply and swing your arms naturally.
  • Be sure you can always talk while you walk. If you cannot converse, you are walking too fast!

 

Benefits of Daily Physical Activity:

  • Reduces the risk of heart disease by improving blood circulation throughout the body
  • Keeps weight under control
  • Improves blood cholesterol levels
  • Prevents and manages high blood pressure
  • Boosts energy level
  • Helps manage stress
  • Releases tension
  • Improves the ability to fall asleep quickly and sleep well
  • Improves self-image
  • Strengthens muscles, increasing the ability to do other physical activities