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المكتبة الرياضية الشاملة-

 


    To Healthy Active living

    قسم : بحوث ومقالات علمية الكاتب: Tamer El-Dawoody تاریخ ارسال : 27 سبتمبر 2013 مشاهدة:2 126 شكوى

    To Healthy Active living


     

     

    Endurance

     

    Flexibility

     

    Strength

     

    4-7 days a week

    Continuous activities for your heart, lungs and circulatory system

    4-7 days a week

    Gentle reaching, bending and stretching activities to keep your muscles relaxed

    and joints mobile.

     

    2-4 days a week

    Activities against resistance to strengthen muscles and bones and improve posture.

     

     

    • Walk whenever you can– get off the car or bus early, use the stairs instead of the elevator.

    • Reduce inactivity for long periods, like watching TV.

    • Get up from the couch and stretch and bend for a few minutes every hour.

    • Play actively with your kids.

    • Choose to walk, wheel or cycle for short trips.

    • Start with a 10 minute walk – gradually increase the time.

    • Find out about walking and cycling paths nearby and use them.

    • Observe a physical activity class to see if you want to try it.

    • Try one class to start – you don’t have to make a long-term commitment.

    • Do the activities you are doing now, more often.

    Canadian Society for Exercise Physiology Recommends:

    Get Active Your Way, Every Day–For Life!so

    Timeneeded depends on effort

    Very Light

    Effort

    Light Effort

     

    Moderate Effort

     

    Vigorous Effort

     

    Maximum

    Effort

     

    60 minutes

     

    30-60 minutes

     

    20-30 minutes

     

    • Strolling

    • Dusting

    • Light walking

    • Volleyball

    • Easy gardening

    • Stretching

     

    • Brisk walking

    • Biking

    • Raking leaves

    • Swimming

    • Dancing

    • Water aerobics

     

    • Aerobics

    • Jogging

    • Hockey

    • Basketball

    • Fast swimming

    • Fast dancing

     

    • Sprinting

    • Racing

     

    Scientists say accumulate 60 minutes of physical activity every day to stay healthy or improve your health. As you progress to moderate activities you can cut down to 30 minutes, 4 days a week. Add-up your activities in periods of at least 10 minutes each. Start slowly… and build up.

    You Can Do It – Getting started is easier than you think

    Range needed to stay healthyBenefits.

    H e a l t h y A c t i v e L i v i n g

    later life

    • Better health

    • Improved fitness

    • Better posture and balance

    • Better self-esteem

    • Weight control

    • Stronger muscles and bones

    • Feeling more energetic

    • Relaxation and reduced stress

    • Continued independent living in

    • Premature death

    • Heart disease

    • Obesity

    • High blood pressure

    • Adult-onset diabetes

    • Osteoporosis

    • Stroke

    • Depression

    • Colon cancer


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