As a result, more oxygen is drawn into the body and more carbon dioxide and other waste gases are expelled. Working hard increases lung capacity, and their efficiency in moving air in and out of the body. This can reduce a person’s risk for heart attack and stroke.ģ. It increases the flexibility of the walls of blood vessels, and helps to lower blood pressure. Exercise reduces the amount of harmful cholesterol and fats in a person’s blood. Department of Health and Human Services - even in early childhood.Ģ. Strengthening the heart muscle can help ward off heart disease - the leading cause of death in the United States, according to the U.S. The heart responds to exercise by becoming stronger and more efficient. Like other muscles, its performance improves when it’s regularly challenged by exercise. Here are some of the benefits that physical activity offers your child:ġ. The earlier a child starts getting in shape, the more she’ll reduce her risk of numerous illnesses. When someone is physically fit, she feels and looks better, and she stays healthier. Every time you and your child throw a softball, swim a lap, climb a flight of stairs, walk to the store, or carry packages, your health and fitness levels are improving. People can get in shape by performing everyday activities in the home. But you don’t have to spend hours in a gym to be physically active. Korean Journal of Family Medicine, 40 (3), 135–142.When many people decide to “get fit,” they assume it involves rigorous activity. An Overview of Current Physical Activity Recommendations in Primary Care. Effects of very low volume high intensity versus moderate intensity interval training in obese metabolic syndrome patients: A randomized controlled study. Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment. So, get up and give me 10! Because 10 more minutes a day can make a huge difference for your health tomorrow. Or do 10 squats every time you take a break at work. Or you could park as far away from your work building as possible. You could set an alert on your phone or computer to get up and move every hour or two. Planning when you will do these exercises and creating a new habit will make increasing your physical activity every day easy. These intense moves get your heart pumping and produce marked improvement for heart and vein diseases, blood sugar control, and overall health. Some examples of high intensity exercises include jumping jacks, sumo squats, leg lifts, butt kicks, triceps dips, lunges, sit ups, and many more. These programs focus on high-intensity bursts of exercise that typically last less than 10 minutes. High Intensity Interval Training (HIIT) and Sprint Interval Training (SIT) are two exercise programs that are showing promising results in reducing chronic disease symptoms. Some of these amazing health benefits include improved oxygen absorption, insulin activity, and cardiorespiratory fitness. What does matter is that you are up and moving!ĭoes that mean you have to break a sweat every time you are physically active to see a benefit? The answer is no! Another recent study showed that low intensity exercise (no sweat here!) can improve health in small time intervals of 10-20 minutes a day! In addition to these benefits, getting your heart pounding for even three minutes at a time will increase the benefit to your health. This means it doesn’t matter if you work out for 30, 20, or 10 minutes at a time. The most current research suggests that any exercise, for any amount of time, is beneficial for your health. Also, it doesn’t seem to matter how many minutes of activity you complete at one time, just that you get them in sometime during the day. The recommendation also states that increasing the amount of physical activity you participate in is directly linked to improved health. The current physical activity recommendations for adults are 150-300 minutes of moderate intensity aerobic exercise or 75 minutes of high intensity aerobic exercise per week. But recent studies have shown that 10 more minutes of physical activity could be life changing. It may remind us of a tough physical education teacher or a coach that pushed us farther than we thought we could go. The phrase “Drop and give me 10!” may bring back unpleasant memories for some of us. Health Benefits of Adding Just 10 More Minutes of Exercise in Your Day.
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