Types Of Physical Exercise

Any movement that hike the rate of your heart and breathe.

There’s always a betterment on your health and well-being when you are active physically.

It has benefits for all ages, including reducing your risk for chronic diseases, improving your sleep, increasing your energy, and improving self-confidence and mental health. Adding more physical activity to your day provides extra health benefits.

These are the examples of physical exercise:

• Running,Going for a walk or using a bike.You can also be part of our indoor walking program.
• Carrying out household chores.
• Preferring to use the staircase to the use of the elevator.
• Playing at the park.
• Using a rake to pack dirt or using a shovel to gather snow.

Engaging in Physical exercise  is very essential for the whole of one’s lifetime, being physically literate is also very crucial because the two are helpful for the life of people. Just as children learn language skills through reading and writing, they also need to learn movement skills through running, kicking, throwing, catching and jumping. When children learn these movement skills they improve their physical literacy and become more confident and comfortable with doing these movements, and when this happens children want to play and be active for a lifetime.

Age Recommendations for Physical Exercise

• Age 0 to 4  

            3 hours per day and it must be daily    

            spread. 

•  Age 5 to 17

            1 hour per day from moderate exercise 

             to vigorous intensity exercise.

• Age 18 years and above

            2 hours 30 minutes per day from moderate 

            exercise to vigorous intensity exercise for 

            a minimum of 10 minutes.

Depending on the level of strength of work required of your body, several stages or depths of physical exercise are available. 

MODERATE INTENSITY

Talking without singing a song in the course of doing an exercise is proof to show that you are engaging yourself in a moderate-intensity physical exercise.

These are the Examples:

• Playground activities.
• Bike riding,
• Brisk walking.

 VIGOROUS INTENSITY

Inability to say more than a few words without pausing for a breath is a sign to prove that you are engaging yourself in vigorous-intensity physical exercise. 

 The samples are :

• Swimming.
•  Running.

STRENGTH AND BALANCE

It is a necessity for people from age 5 to age 18 to at least thrice a week engage themselves in activities that give power to their bones and muscles. It is also of great importance for adults(18 years and above) to at least twice a week get involved in several activities that would empower their bones and muscles with the use of main muscles. Activities that enable balance and avoid falling must be carried out by adults from age 65 and above.

These are the samples:

• Weight liftings.
• Operating with resistance bands.
• Tai Chi.
• Yoga.
• Push-ups.