Sunday, May 9, 2010

Stay Fit With An Active Life

It is recommended that you should participate in physical activities that include endurance, flexibility and strength to keep your body healthy. Here are some easy every day examples to include these activities - endurance, flexibility and strength.

Endurance: endurance activities help your heart, lungs and circulatory system stay healthy and give you more energy (4-7 days a week)

  • walking
  • garden work
  • cycling
  • skating
  • continuous swimming
  • tennis
  • dancing - (fast pace dance like zapin, Bhangra, Bboys etc

Flexibility: activities that can help you to move easily, keeping your muscles relaxed and your joints mobile (4-7 days a week)

  • gardening
  • mopping the floor
  • yard work
  • vacuuming
  • stretching exercises
  • T'ai Chi
  • Bowling (would recommend to alternate hands if possible)
  • Yoga
  • Dance(slow pace like ballet, tarian istana etc)

Strength: activities that help your muscles and bones stay strong, improve your posture and help to prevent diseases like osteoporosis (2-4 days a week)

  • heavy garden work like chopping tree branches, digging with a hoe etc
  • raking and carrying leaves
  • lifting and carrying groceries
  • climbing stairs
  • exercises like abdominal crunches and push ups
  • wearing a backpack carrying school books
  • weight/strength training routines

Some other ideas to fit physical activity in:

  • get off bus 10 minutes before your intended stop and walk
  • fit in a 10 minute walk into your lunch break
  • if you are a housewife, join a fitness program at your local community; dance with your children for 10 minutes; go to the park and actively play with your children
  • take the stairs instead of the elevator -
  • do stretch breaks at your office
  • walk to do your errands or just window shop
  • make physical activity a family event
  • when going out with friends and family, think of activities where you can include physical activity

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