Stop procrastinating and start exercising! 
Feel younger, live longer.People with high levels of physical fitness are at lower risk of dying from a variety of causes, more good news. Research also shows that exercise enhances sleep, prevents weight gain, and reduces the risk of high blood pressure, stroke, type 2 diabetes, and even depression.
 Moderate exercise five to six times a week can lead to lasting health benefits.
When incorporating more physical activity into your life, remember three simple guidelines:

Exercise at moderate intensity for at least 2 hours and 30 minutes spread over the course of each week.
Avoid periods of inactivity; some exercise at any level of intensity is better than none.
At least twice a week, supplement aerobic exercise (cardio) with weight-bearing activities that strengthen all major muscle groups.

Remember that physical fitness is attainable. Even with small changes, you can reap big rewards that will pay off for years to come.

Thanks For Visiting,Roger       7/12/2018

 

What is exercise and physical activity?

Physical activity is defined as movement that involves contraction of your muscles. Any of the activities we do throughout the day that involve movement — housework, gardening, walking, climbing stairs — are examples of physical activity.

 

Exercise is a specific form of physical activity — planned, purposeful physical activity performed with the intention of acquiring fitness or other health benefits,

Working out at a health club, swimming, cycling, running, and sports, like golf and tennis, are all forms of exercise.

Most daily physical activity is considered light to moderate in intensity. There are certain health benefits that can only be accomplished with more strenuous physical activity, however. Improvement in cardiovascular fitness is one example. Jogging or running provides greater cardiovascular benefit than walking at a leisurely pace, for instance. Additionally, enhanced fitness doesn't just depend of what physical activity you do, it also depends on how vigorously and for how long you continue the activity. That’s why it’s important to exercise within your target heart rate range when doing cardio, for example, to reach a certain level of intensity.

How can you tell if an activity is considered moderate or vigorous in intensity? If you can talk while performing it, it's moderate. If you need to stop to catch your breath after saying just a few words, it's vigorous. Depending on your fitness level, a game of doubles tennis would probably be moderate in intensity, while a singles game would be more vigorous. Likewise, ballroom dancing would be moderate, but aerobic dancing would be considered vigorous. Again, it's not just your choice of activity, it's how much exertion it requires.

Thanks For Visiting,    Roger        7/12/2018

 

  "HOW MUCH EXERCISE IS ENOUGH?" For general health benefits, a routine of daily walking may be sufficient, If your goal is more specific — say, to lower your blood pressure, improve your cardiovascular fitness, or lose weight — you’ll need either more frequent exercise or a higher intensity of exercise. “Regular exercise can help lower risk of premature death, control your blood pressure, reduce the risk of type 2 diabetes, combat obesity, improve your lung function, and help treat depression.” It’s best to be active throughout the week, rather than concentrating all your physical activity in one day. That means aim for 30 to 60 minutes of exercise, five days a week. You can break it up into even smaller chunks, too: three brief periods of physical activity a day, for example. In order for it to be effective in improving health and fitness, the CDC says you need to sustain the activity for at least 10 minutes at a time. 

Thanks For Visiting, Roger 7/13/2018