According to new research, people who spend more time engaging in physical activity and less time sitting achieve greater overall physical fitness throughout their lifetime. In fact, habitual moderate-vigorous physical activity was three times more efficient at improving fitness than walking and 14 times more efficient than just limiting their amount of sitting time.
The key to maintaining a healthy weight and building strong muscles is easier than you might think. All it takes is 30 minutes of moderate-vigorous exercise a day, which means a workout that’s intense enough to boost your heart rate, but not so intense you have a difficult time holding a conversation.
What is moderate-vigorous physical activity?
Moderate-vigorous physical activity refers to activities equivalent in intensity to brisk walking or bicycling. Engaging in these types of physical activities on a regular basis can not only improve your overall physical fitness, but they can also lower your risk for serious medical conditions like cardiovascular disease, diabetes, and even cancer. According to the Centers for Disease Control and Prevention, adults should engage in one or more of the following moderate-intensity aerobic activities for 150 minutes every week (30 minutes a day, 5 days a week):
- Fast walking
- Water aerobics
- Hiking
- Cycling
- Tennis
They also recommend muscle-strengthening activities 2 or more days a week (at least 75 minutes a week) that work all major muscle groups (e.g., legs, hips, back, shoulders, and arms). Examples include:
- Lifting weights
- Working with resistance bands
- Body weight exercises (e.g., push-ups, sit-ups, lunges, squats)
- Heavy gardening (e.g., digging, shoveling)
- Power yoga
To learn more about how you can improve your physical fitness with regular physical activity or to schedule an evaluation call Jason Ferine Physical Therapy at 424-365-2083.
We can help you discover safe, effective ways to engage in physical fitness based on your unique needs and medical history. If you need support along your journey toward physical fitness, we can help with hands-on manual therapy, strength training, yoga, exercise and acupuncture.
Jason Ferine Physical Therapy
2300 Westwood Blvd, Ste. 100
Los Angeles, CA 90064
tel: 424-365-2083
fax: 310-943-3532
office@jasonferinephysicaltherapy.com
References
https://medicalxpress.com/news/2021-08-moderate-vigorous-physical-efficient.html
https://www.jasonferinephysicaltherapy.com/is-sitting-bad-for-your-mental-health/
https://medicalxpress.com/news/2021-08-moderate-vigorous-physical-efficient.html
https://www.cdc.gov/physicalactivity/basics/adults/index.htm