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Experts Now Recommend 30-60 Minutes of Exercise, Everyday?

This is the latest adviceto the publicand many are surprised at the sheer quantity and confused as to what constitutes exercise.

Finding 30-60 minutes exercise per day may involve drastic measures...

Finding the time

For those of us with busy lives, fitting this into a dayis not going to be easy. Little time is left after a job, commuting, laundry, cooking and everything else. After a busy daydo you feel like exercising anyway? Itwill be a struggle at first,but many peopleare managing it and are reaping the rewards.

Dramatically reduced incidence ofillness, you look and feel better, sleepbetter,there are so many benefits it'sworth making an effort.For a beginner30-60 minutesof exercise everydayis far too much anyway. You need to start much lowerand build up gradually. Too muchtoo soonwill just leave you injured.

Where to begin...

Benefits can beobtained from nearly any activity that increases the rate of breathing. These can include gardening, brisk walking,climbing stairs. Anyactivity that requires an effort andpreferably onethat can be donefor 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 isreached
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 benefitsof regular physical activity begin and you'll feel it.

Tennis may be a good sport to enhance your routine...

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 theseyou'll have like minded people to play with and some healthy competition.

Playing with otherswill keep your interestand you'll be able to test your ability.There maybeclubs you could join. Sports clubs and organizations can often open up a whole new way of lifeand can be very rewarding.

But, for now...

Remember all those benefits to regular physical activityand make time to exercise.Find a specific time ofdayand make it a habit. Join a gym or health clubforthe convenience of a one stop exercise shop.

With regards toexercising 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 anddiscover what it can do for you.









Calories burned every 10 mins

Running130
Swimming105
Basketball90
Tennis75
Aerobics68
Cycling65
Walking50
Gardening46
Sleeping11





Light exercise

  • Light housework
  • Walking
  • Golf
  • Gardening

Moderate exercise

  • Badminton
  • Rowing
  • Cycling
  • Rollerblading

Vigorous exercise






Fact

The average person will have walked, in their lifetime, the equivalent of 3 times around the earth.


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