 |
|
|||||||||
Published on: May 02, 2006
Last modification: May 02, 2006
Guide to Physical Activity
by marcusm
Increasing your physical activity is an important part of any weight management program. Weight loss usually occurs because of the decreased calorie intake. Sustained physical activity is the most helpful way to prevent the weight regain. In addition, exercise is beneficial for reducing the risk of cardiovascular diseases and diabetes. Start exercising slowly, and gradually increase the intensity. Trying too hard at first can lead to injury.
The exercise can be done all at one time, or intermittently over the day. Initial activities may be walking or swimming at a slow pace. You can start out by walking 30 minutes three days a week and gradually increase it to 45 minutes of more intense walking, at least five days a week. With this regimen, you can burn 100 to 200 calories more per day. Accumulating at least 30 minutes of moderate-intensity physical activity on most, and preferably all days of the week should be the long-term goal for all the adults. This regimen can be adapted to other forms of physical activity, but walking is particularly attractive because of its safety and accessibility. You should also try to increase the "every day" activity such as taking the stairs instead of the elevator. Reducing sedentary time is a good strategy to increase activity by undertaking frequent, less strenuous activities. With time, you may be able to engage in more strenuous activities. Competitive sports, such as tennis and volleyball, can provide an enjoyable form of exercise for many, but care must be taken to avoid injury. Activity ProgressionFor a beginner, the activity level should start at very light and include an increase in standing activities, special chores like room painting, pushing a wheelchair, yard work, ironing, cooking, and playing a musical instrument. The next level would be light activity such as slow walking of 24 min/mile, garage work, carpentry, house cleaning, child care, golf, sailing, and recreational table tennis. The next level would be moderate activity such as walking 15 minute/mile, weeding and hoeing a garden, carrying a load, cycling, skiing, tennis, and dancing. High activities would include walking 10 minute/mile or walking with load uphill, tree felling, heavy manual digging, basketball, climbing, or soccer/kick ball. You may also want to try: • flexibility exercise to attain full range of joint motion • strength or resistance exercise • aerobic conditioning |
|||||||||||||||||||||||||||||
|
Article sources
|
|||||||||||||||||||||||||||||
