Exercise for a healthy heart
Exercise training and counseling :
For Children :
- 60 minutes of activity every day.
- Moderate intensity.
- At least three days of vigorous intensity.
- Muscle strengthening exercises.
- Push-ups and chin-ups or crunches.
- Three days per week as part of your child’s 60 or more minutes week.
- Moderate intensity : includes running.
- Vigorous intensity : jumping over the rope or playing soccer or football. Running.
Counseling for adults more than 16 years :
- 30 minutes of moderate intensity physical activity if he’s five days a week total of 150 minutes. Moderate intensity include bisque walking or walking fast bring water aerobics riding a bike on level ground playing doubles tennis or pushing a lawnmower. Aerobic steps include moderate or vigorous intensity for at least 10 minutes at a time.
- Or, 15 minutes of vigorous intensity total of 75 minutes. Vigorous intensity include jogging running swimming laps riding a bike fast playing singles tennis or playing basketball.
- Muscle strengthening exercises : At least two days a week all muscles including chest, arm thighs, hips, shoulders one set of each muscle, one set includes 8-12 repetitions.
Exercise counseling for Older adults more than 65 years of age :
- 30 minutes of moderate intensity physical activity if he’s five days a week total of 150 minutes. Moderate intensity include bisque walking or walking fast bring water aerobics riding a bike on level ground playing doubles tennis or pushing a lawnmower. Aerobic steps include moderate or vigorous intensity for at least 10 minutes at a time.
- Or, 15 minutes of vigorous intensity total of 75 minutes. Vigorous intensity include jogging running swimming laps riding a bike fast playing singles tennis or playing basketball.
- Muscle strengthening exercises : At least two days a week all muscles including chest, arm thighs, hips, shoulders one set of each muscle, one set includes 8-12 repetitions.
In terms of steps per day, more than 10,000 steps Per day. Three thousand steps is equal to at least 30 minutes of moderate intensity physical activity.
It is not easy to achieve 10000 steps/day, therefore majority of the people can achieve 7000-8000 steps per day.
Walk at home Leslie Sansone’s video and YouTube. It is easy to achieve routine physical activity recommendations. You can walk at home if it’s cold outside or snow outside. You don’t need to join expensive James or walk to the gym, you can either buy a physical fitness machine at home, if you’re not able to buy it, you can do walk at home, walking in the park, walking at work, muscles strengthening exercises with resistance bands.
Buy a pedometer, inexpensive or a slightly more expensive arm Or watch pedometer that syncs with your cell phone.
Azhar Supariwala
Hi, very helpful tip.
Thank you for sharing.