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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