How much exercise do I need?

HOW MUCH EXERCISE SHOULD I DO? We set yearly resolutions, join the gym, and challenge ourselves with short-term goals of achieving a summer body. What is the minimum amount of exercise needed by adults for a long-term healthy lifestyle? TARGETS TO GOOD HEALTH DAILY WEEKLY BE ACTIVE AEROBIC EXERCISES MINIMISE SITTING MUSCLE STRENGTHENING FOR LONG PERIODS EXERCISES 2 WAYS TO ACHIEVE THE WEEKLY TARGETS Over a week, aim to do exercises that add up to at least one of the following: AN EQUIVALENT MIX OF MODERATE VIGOROUS MODERATE INTENSITY EXERCISES INTENSITY EXERCISES INTENSITY EXERCISES 150 75 VIGOROUS MINUTES MINUTES INTENSITY EXERCISES 2 DAYS 2 DAYS 2 DAYS OF MUSCLE OF MUSCLE OF MUSCLE STRENGTHENING STRENGTHENING STRENGTHENING EXERCISES EXERCISES EXERCISES Moderate-intensity MODERATE 10 exercises wil| increase your heart rate, cause faster breathing and make you feel warmer. INTENSITY ACTIVITIES Fast walking Cycling Basketball Water aerobics Volleyball Hiking Skateboarding Rollerblading Mowing the lawn Vacuum cleaning 10 VIGOROUS Vigorous-intensity exercises will lead to INTENSITY very hard breathing, shortness of breath and rapid heartbeat. ACTIVITIES Running Cycling on hills Football Swimming fast Rugby II Skipping rope Hockey Aerobics Gymnastics Martial arts Muscle strengthening MUSCLE activities should involve using body weight or working against a resistance. It should involve all major muscle groups. STRENGTHENING U ACTIVITIES Lifting weights Working with resistent bands Heavy gardening Sit-ups Yoga WHAT ARE REPETITIONS & SETS? 1 SIT-UP A repetition is 1 complete movement of an activity A SET OF 8 SIT-UPS A set is a group of repetitions. HOW MANY REPETITIONS & SETS? 8 to 12 repetitions in each set. 2 or 3 sets of each muscle-strengthening activity. BENEFITS OF REGULAR EXERCISE REDUCES RISK OF TYPE Type 2 diabetes Coronary Stroke Mental health Musculoskeletal heart disease problems conditions POSITIVE EFFECTS Helps maintain a healthy weight Relaxation Improves wellbeing Improves mood Sense of achievement SOURCES Infographic by: http://pathways.nice.org.uk/pathways/physical-activity ANGIE CHAN http://www.nhs.uk/Livewell/fitness/Pages/physical-activity-guidelines-for-adults.aspx http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html DESIGNER & ILLUSTRATOR