|Lifting Weights, how much physical activity is needed?|
Physical activity is important for everyone, but how much you need depends on your age.
ADULTS (18 to 64 years)
Adults should do at least 2 hours and 30 minutes each week of aerobic physical activity at a moderate level OR 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level. Being active 5 or more hours each week can provide even more health benefits. Spreading aerobic activity out over at least 3 days a week is best. Also, each activity should be done for at least 10 minutes at a time. Adults should also do strengthening activities, like push-ups, sit-ups and lifting weights, at least 2 days a week. Physical activity is generally safe for everyone. The health benefits you gain from being active are far greater than the chances of getting hurt. Here are some things you can do to stay safe while you are active:
. If you haven't been active in a while, start slowly and build up.
. Learn about the types and amounts of activity that are right for you.
. Choose activities that are appropriate for your fitness level.
. Build up the time you spend before switching to activities that take more effort.
. Use the right safety gear and sports equipment.
. Choose a safe place to do your activity.
. See a health care provider if you have a health problem.
Why is Physical Activity Important?
Take a Bike Ride. Regular physical activity can produce long term health benefits. People of all ages, shapes, sizes, and abilities can benefit from being physically active. The more physical activity you do, the greater the health benefits. Being physically active can help you: . Increase your chances of living longer . Feel better about yourself . Decrease your chances of becoming depressed . Sleep well at night . Move around more easily . Have stronger muscles and bones . Stay at or get to a healthy weight . Be with friends or meet new people . Enjoy yourself and have fun. Try Yoga.
Did you know? When you are not physically active, you are more likely to:
. Get heart disease
. Get type 2 diabetes
. Have high blood pressure
. Have high blood cholesterol
. Have a stroke
Physical activity and nutrition work together for better health. Being active increases the amount of calories burned. As people age their metabolism slows, so maintaining energy balance requires moving more and eating less. Get outside and enjoy the fall weather by taking a walk or riding your bike.
Move more today!
Walk with others
Author: Michelle Treber, Family and Consumer Sciences Educator
Liz Smith Ohio State University Extension Wyandot County FCS Educator