2 Types of Exercise and Their Benefits (Pat 2 of 2)
As discussed in Part 1 of this 2-part series, the emphasis on creating movement and keeping moving could not be more important. Circumstances such as increased sedentary occupations and prolonged sitting during recreational activities are now being recognized to be as dangerous as smoking and leading to higher death rates than cancer and heart disease.
Finding opportunities in Friendswood to take periodic breaks from prolonged sitting is a great way to begin the process of creating a better mindset to maintain movement throughout the day and set the foundation for better daily habits and finding opportunities to exercise.
What Kind of Exercise is Recommended
According to the American Heart Association, for overall cardiovascular health, it is recommended that each person performs:
- At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150
- At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of moderate- and vigorous-intensity aerobic activity
- Moderate- to high-intensity muscle-strengthening activity at least 2 days per week for additional health benefits.
For lowering cholesterol levels and managing blood pressure, the AHA recommends:
- An average 40 minutes of moderate- to vigorous-intensity aerobic activity 3 or 4 times per week
Examples of moderate intensity exercise includes:
- Brisk walking or jogging
- Bicycling at least 10 mph or above
- Hiking uphill
- Aerobic Dancing
- Any activity that increases heart rate to at least 95 bpm for an average person of 30 or until breathing becomes rapid and able to speak but not sing
High intensity or intense activity usually involves quick bursts of physical activity or periods of sustained activity that increases the heart rate and may cause flushing, sweating, or rapid breathing. Examples of high intensity exercise include:
- Running at least 5 mph or more
- Most sports
- Weight training
- Any activity that increases heart rate to at least 150 bpm for an average person of 30 or until breathing becomes rapid and unable to speak more than a few words at a time
Calculating heart rate is a pretty simple task. Simply take your age minus 220 and that will provide you with your maximum heart rate.
The equation should look like this: age-220=max HR
Medium intensity exercise should be at least 50% or half of your max heart rate. Whereas, high intensity or intense physical activity should be approximately 80% of your max heart rate.
If numbers are not your thing, revert to the talk test. If you’re able to speak comfortably but too out of breath to hold a note, you have reached moderate intensity exercise. If you are unable to speak more than 2 or 3 words at a time before stopping for a breath, Congratulations! You’ve reached intense physical activity. Keep it up!
Types of Exercise
There are many types of exercise that can be performed to fit not only different lifestyles but also physical conditions. Remember, not every type of activity is good for everyone. If you’re experiencing painful conditions or chronic disease, always consult your physician or get checked out to make sure a new exercise regimen is appropriate for your condition.
Cardiovascular Activity or Endurance Exercise
Cardiovascular activity refers to any activity that involves an increase in heart rate. Most exercise can be turned into cardiovascular or endurance exercise by increasing the intensity of distance, repetition, or speed. Examples of this type of exercise includes:
- Cycling or biking
- Dancing such as Zumba or Salsa
- “Hot” Yoga
Cardiovascular activity does not need to be performed in a gym and requires no equipment. All you need is a comfortable pair of shoes (preferably tennis shoes). There are many ways to fit cardiovascular activity in a busy schedule such as:
- Taking the stairs instead of the elevator
- Parking at the end of the parking lot
- Taking a brisk walk after meals
- Scheduling 15-20 minutes to run around the block
- Schedule a class
Strengthening Exercise or Strength Training
Building muscle strength also does not have to involve buying a membership for a gym but may require a little equipment to get you started. Strengthening can also be a little bit more involved, which may make it more challenging to perform throughout the work day. Examples of strengthening exercises include:
- Calisthenics involves activities that use your own body weight. Performing callisthenic activities to achieve moderate to intense exercise can be performed using repetitions of 12 or more OR sets of 3 or more and in intervals. Examples of these are:
- Weight lifting can also be performed at home with a few dumbbells or stretch bands such as:
- Romanian Deadlifts
- Squat Lift
- Seated Rows
- Leg Lifts
Strengthening exercises can be easily performed during your favorite movie or any ‘down time’.
What Can Exercise Do for Me?
Physical activity is so very important, not only for structural stability or holding up your bones while you work and play, but also for smooth operating organs. The body craves movement and the more movement that you give it, the more the body will thrive.
If you have any questions regarding physical activity and how you can fit exercise to fit your lifestyle OR you’re currently suffering from a chronic condition that causes pain or fatigue and would like to see if physical activity is right for your condition, Dr. Haywood is experienced with many conditions and can give you a program to begin in the office to get you where you need to be.
We, at Forever Well Chiropractic, welcome you to come in for a consultation and see how chiropractic and exercise can work for you.