Moderate-Intensity Exercise for You!
By Sara Butler
It's common knowledge by now that in order to stay healthy, you need about 150 minutes per week of moderate-intensity exercise. That may sound intimidating, but moderate-intensity exercise is easier than you may think. Here are some simple activities you can aim to do for 30 minutes five days a week to watch your health improve!
What Moderate-Intensity Feels Like
If you have visions of going so hard during an exercise you see spots and feel as if you want to lose your lunch, think again. All moderate-intensity exercise is meant to do is increase your breathing and heart rate. You may break a sweat, but you should also be able to easily carry on a conversation with your workout buddy. If you can sing, then you're not pushing it hard enough.
How Long?
The guidelines from the Centers from Disease Control and Prevention mention 150 minutes per week or 30 minutes five days per week. But here's something that isn't explicitly said: Those 30 minutes don't have to be done all at once. If you need to, you can break it up into three 10-minute exercise sessions throughout the day. As long as they're at least 10 minutes long, you're getting the health benefits associated with exercise.
What You Should Do
If you're racking your brain for a few ideas for moderate-intensity exercise to help you get started, then consider these activities:
- Walking on a treadmill
- Jogging on a treadmill
- Walking outside at a brisk pace
- Riding your bike on level ground under 10 miles per hour
- Swimming
- Softball
- Baseball
- Dancing
- Water aerobics
- Volleyball
- Gardening
- Tennis
For Those with Mobility Issues
Don't think that if you can't move your legs or get around easily that you can't participate in moderate-intensity exercise for your health. If you use a wheelchair, look into a hand cycle or do a water-related fitness activity. Same goes for those that can use their legs but have trouble with walking -- simply take up swimming or biking instead.
Get Started!
If you're wondering how to work moderate-intensity exercise into your day, it's easier than you think. Start by taking a brisk 10-minute walk on your lunch break or right after dinner. Remember, you don't have to walk outside, either. If you want, you can walk inside on a treadmill and get the same benefits.
Find a way to enjoy moderate-intensity exercise to help keep your body in good shape. If you have to start slow, don't sweat it. You'll get there!
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Fontana, Calif,.