Swimming Laps

 

Exercise

guidelines

The recommendations for adults 18-64 years old is to do at least 150-300 minutes of moderate intensity or 75-150 minutes of vigorous intensity activity weekly, along with 2 or more days weekly of strength training.

Lifestyle Activity

moderate activity

Brisk Walking

Heavy cleaning (washing windows, vaccming, mopping)

Mowing Lawn (power mower)

Light bicycling

Golf

Badminton




vigorous activity

Hiking

Jogging

Shoveling

Carrying Heavy Loads

Bicycling Fast

Swimming Laps

Aerobics

Tennis singles

*Some people have a high level of fitness than others. It is important to tailor your activity to your own fitness level.

activity types

Aerobic or endurance activities include running, swimming, biking, hiking, playing sports, dancing, and brisk walking.

Physical activity or exercise can improve your health and reduce the risk of developing several diseases like Type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life.

10 Benefits of Physical Activity

  1. Improve your memory and brain function (all age groups)

  2. Protect against many chronic diseases

  3. Aid in weight management

  4. Lower blood pressure and improve heart health

  5. Improve your quality of sleep

  6. Reduce feelings of anxiety and depression

  7. Combat cancer-related fatigue

  8. Improve joint pain and stiffness

  9. Maintain muscle strength and balance

  10. Increase life span

Strength or resistance activities

Weight lifting, pushing a wheelchair/stroller, kettlebells and bodyweight exercises such as squats, lunges, push ups, sit-ups/crunches etc.

flexibility activities

Include stretching and some forms of yoga.

Balance Activities

Include tai chi, qi gong, some forms of yoga, exercise ball activities etc.

Activity goals

Setting a goal is a great way to get started with physical activity. It’s easier to achieve positive goals. An example of a positive activity goal is, “I will walk after dinner, every weekday for the next 2 months.”

SPECIFIC- What specific activity would you like to add/change?

MEASURABLE- How much activity, how many sessions?

ATTAINABLE- Do you have what it takes to follow through?

REALISTIC- What can you actually do? (know your limits, start small, build)

TIME-CONNECTED- How frequently or how long will you do the activity.