Doing aerobic exercises in moderate-intensity can make your heart rate rise. It can also make you breathe a little deeper, but you will still be able to talk while working out.
Moderate-intensity aerobic exercises include:
- Water aerobics
- Brisk walking
- Bicycling slower than 10 miles per hour
- Ballroom dancing
- Tennis (doubles)
- Catching and throwing sports like volleyball, baseball, and softball
Vigorous-intensity aerobics are physical activities that require you to exert more effort. This high-intensity exercise will make you feel warm and break a sweat. It can also make your heart rate higher than an aerobic exercise, and you won’t be able to finish full sentences without catching your breath.
Vigorous-intensity aerobic exercises include:
- Jogging or running
- Swimming (laps)
- Jumping rope
- More extreme gardening or yard work like digging and hoeing
- Hiking uphill with a bulky backpack
- Running sports like track and field, basketball, and soccer
- Bicycling for 10 miles or more per hour
- Fast dancing
A muscle-strengthening workout boosts muscle strength, helps maintain healthy body weight, as well as stronger and healthier bones. It involves exercises like:
- Weight training
- Resistance training using a resistance band and weight machines, and free weights
- Push-ups, sit-ups, and squats
- Extreme gardening like digging and hoeing
- Rock climbing
Flexibility is an important part of physical fitness. Certain exercises that help stretch and lengthen muscles can help you move to lighter, make you more flexible, and help your muscles to reach its full range of motion. Doing flexibility exercise also prevents you away from suffering injuries, back pain, and muscle soreness.
Flexibility exercises include:
- Tai chi
Recommended Minutes of Exercise
Aside from the type of exercise, the suggested duration of the exercises is also an important part of physical activity guidelines for adults. These are the recommended exercise duration for adults ages 18-64:
- Do at least 150 minutes or 2.5 hours of moderate-intensity aerobic activity weekly. If you cannot complete the 150 minutes of moderate-intestinal exercise, you can try doing at least 70 minutes of vigorous-intensity exercise or a combination workout.
- You can achieve more benefits when you exercise for 300 minutes or 5 hours per week or by doing more moderate-intensity activities.
- It is ideal to do aerobic exercises in at least 10 minutes per session.
- Integrate moderate to high-intensity muscle-strengthening exercises in your workout routine at least 2 days per week.
Once you get the hang of working out, gradually increase the intensity and frequency of your workout sessions for more benefits. Make sure to move or do light activities daily and avoid spending too much time sitting or laying down.
Physical activities are essential to achieve and maintain a healthy body. The physical activity guidelines for adults encourage people to start moving and lead healthier, active lifestyles.
It is also important to keep in mind that before doing any of the physical activities mentioned above, you must first consult your doctor, especially if you’re an older adult, pregnant, or if you have underlying medical conditions.
Learn more about Health Fitness, here.