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To Healthy Active living


27 سبتمبر 2013. الكاتب : Tamer El-Dawoody

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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