Very good info! It's important whether you are just starting to exercise , or are coming back to it after an absence to take in easy ,to gradually increase intensity or duration, how many days a week it's done.If you overdo it, and hurt yourself, it may put you off on exercise for awhile, as well having to recover from an injury. All or nothing is not the way to go with exercise or diet changes.Slow and steady wins the race. Be consistent, and it will become habit,and you may find exercise more enjoyable, as well as it being beneficial to your health.
Edited by: SWEETTOOTH10 at: 1/6/2010 (16:07)
To be happy and healthy in body, mind and spirit ,and set the best example for them, so that my children will be too. That's what I aspire to., to be the best ME I can be!
Experts Now Recommend 30-60 Minutes of Exercise, Everyday? This is the latest advice to the public and many are surprised at the sheer quantity and confused as to what constitutes exercise.
Finding the time For those of us with busy lives, fitting this into a day is not going to be easy. Little time is left after a job, commuting, laundry, cooking and everything else. After a busy day do you feel like exercising anyway? It will be a struggle at first, but many people are managing it and are reaping the rewards.
Dramatically reduced incidence of illness, you look and feel better, sleep better, there are so many benefits it's worth making an effort. For a beginner 30-60 minutes of exercise everyday is far too much anyway. You need to start much lower and build up gradually. Too much too soon will just leave you injured.
Where to begin...
Benefits can be obtained from nearly any activity that increases the rate of breathing. These can include gardening, brisk walking, climbing stairs. Any activity that requires an effort and preferably one that can be done for a set period of time. Use the following notes as a guide and allow an adjustment for your health, age, weight, experience, progress etc.
Week 1 to 4
Type - Light exercise Frequency - 2 to 3 days per week Duration - 10 minutes per day increase weekly by 5 minutes until 30 mins per day is reached
Week 5 to 13 (Continue to slowly increase duration and intensity)
Type - Light to moderate Frequency - 2 to 4 days per week Duration - 20 to 40 minutes per day depending on the activity.
Week 13 to lifetime (Adjust for general health, condition & ensure activity is enjoyable)
Type - Moderate to vigorous Frequency - 3 to 6 days per week Duration - 30 minutes or more per day depending on the activity
As you progress the exercise you do will start to feel easier, this is when real benefits of regular physical activity begin and you'll feel it.
Join clubs and organizations
Exercising on you own is all good fun but not half as enjoyable as having a regular partner with you. Better still are sports and team games. With these you'll have like minded people to play with and some healthy competition.
Playing with others will keep your interest and you'll be able to test your ability. There maybe clubs you could join. Sports clubs and organizations can often open up a whole new way of life and can be very rewarding.
But, for now...
Remember all those benefits to regular physical activity and make time to exercise. Find a specific time of day and make it a habit. Join a gym or health club for the convenience of a one stop exercise shop.
With regards to exercising every single day, even elite athletes would recommend one day off a week, you need to rest and recover at some point. Be sure to include exercise in your life and discover what it can do for you.
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