Episode 14: Essentials of Exercise
from Real Health Chats Hosted by Jeff & Becky Dickson
Meeting goals of exercising better is best achieved when you know and start with the essential information on exercise. A sedentary lifestyle is an independent risk factor of early onset of cardiovascular disease. To avoid this risk factor, physical activity is important. Exercise is defined as a subcategory of physical activity that is planned, purposeful and repeated on a regular basis in order to improve and maintain fitness. 150 minutes per week (30 minutes a day, 5 days a week) of moderate intensity exercise is recommended. Moderate intensity means something similar in intensity to a brisk walk that increases your heart rate. A good exercise program incorporates the following four essential components... Cardio: examples include walking, jogging, swimming, hiking and biking. Resistance: examples include weight training, resistance bands, and body weight exercises like push ups. Balance: examples include Tai chi and heel-toe walking Flexibility: examples include stretching and yoga* *yoga is an example of an exercise that uses each of the the four components. When starting an exercise program visit with your doctor about any concerns you have; start slow; listen to your body; do what you enjoy that is sustainable; and prioritize making the time to do it. Soreness is common, but consistent pain or injury should be addressed quickly. If you want someone to be accountable to as you work toward your fitness goals, send us a message from the contact page of www.realhealthchats.com and put accountability in the subject line.
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