Kinds of Exercises you can do after 30!

Kinds of Exercises you can do after 30!

According to the 2008 Physical Activity Guidelines for Americans, you need to do two types of physical activity each week to improve your health–aerobic and muscle-strengthening.

 

 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

 

 

 

Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. Here are some examples of activities that require moderate effort:

• Walking fast
• Doing water aerobics
• Riding a bike on level ground or with few hills
• Playing doubles tennis
• Pushing a lawn mower

 

Besides aerobic activity, you need to do things to strengthen your muscles at least 2 days a week. These activities should work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms).

To gain health benefits, muscle-strengthening activities need to be done to the point where it's hard for you to do another repetition without help.
A repetition is one complete movement of an activity, like lifting a weight or doing a sit-up.
Try to do 8—12 repetitions per activity that count as 1 set.
Try to do at least 1 set of muscle-strengthening activities, but to gain even more benefits,
do 2 or 3 sets.


You can do activities that strengthen your muscles on the same or different days that you do aerobic activity, whatever works best. Just keep in mind that muscle-strengthening activities don't count toward your aerobic activity total.

There are many ways you can strengthen your muscles, whether it's at home or the gym. You may want to try the following:

• Lifting weights
• Working with resistance bands
• Doing exercises that use your body weight for resistance (i.e., push ups, sit ups)
• Heavy gardening (i.e., digging, shoveling)
• Yoga

10 minutes at a time

 

We know 150 minutes each week sounds like a lot of time, but it's not. That's 2 hours and 30 minutes, about the same amount of time you might spend watching a movie. The good news is that you can spread your activity out during the week, so you don't have to do it all at once. You can even break it up into smaller chunks of time during the day. It's about what works best for you, as long as you're doing physical activity at a moderate or vigorous effort for at least 10 minutes at a time and

 

you'll gain even more health benefits.