Moderate Intensity
The American Heart Association recommends 2.5 hours of physical activity to be incorporated into your daily routine. Getting your heart rate up and your blood flowing is key to living a healthy and active life!
There are tons of moderate-intensity activities that can make all the difference in your overall wellness levels. Fusion Performance in Chesire, CT would like to provide our patients with information on moderate intensity, activities, and how you can begin exercising in ways that best benefit your health!
Call our clinic today to schedule an appointment, and in the meantime, keep reading to learn more!
What is moderate intensity?
Moderate-intensity activities are meant to get you moving fast or strenuously enough or to burn off three to six times as much energy per minute as you do when you are at rest.
Moderate intensity activities don't always have to be your generic exercises! Everyday activities such as mowing the lawn, walking quickly, biking, playing tennis or badminton, or doing intensive deep cleaning are all things that count as moderate-intensity “workouts.”
It's also important to remember that everyone is different and what might be considered a moderate workout to you might be considered easy cake to someone else. There's no competition here. Just get moving! Some people have higher fitness levels than others do, and what works for you will vary depending on your age, health, weight, goals, and other factors.
Recommendations for moderate-intensity activities
The American Heart Association explains how performing aerobic activities at a moderate intensity level can make a difference: “Aerobic (or “cardio”) activity gets your heart rate up and benefits your heart by improving cardiorespiratory fitness. When done at moderate intensity, your heart will beat faster, and you'll breathe harder than normal, but you'll still be able to talk.”
Their site also recommends the following for moderate-intensity activities:
- “Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic exercise, or a combination of both preferably spread throughout the week.
- Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least two days per week.
- Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
- Gain even more benefits by being active at least 300 minutes (5 hours) per week.
- Increase amount and intensity gradually over time.”
Benefits of staying active
Staying active and increasing your intensity over time offers several benefits, including a lowered risk of heart disease, type 2 diabetes, stroke, dementia, several types of cancer, and other harmful conditions.
Do you have trouble getting a good night's rest? The problem could be that you aren't tiring yourself out enough during the day! Exercising can improve your sleep and also help those with sleep apnea to breathe better.
Your bone health, balance, cognition, memory, attention span, and overall quality of life will improve the more you work out and get your blood flowing.
What if I have a chronic condition?
Look, we get it. If you're living with pain from a chronic condition, it can be pretty tricky (and uncomfortable!) to get up and exercise regularly. You might feel like your joints are screaming at you to stop, no matter how much you want to continue. Feeling this pain can be discouraging and can make a person feel like they have no choice but to rest and avoid movement as much as possible.
The good news is that physical therapy at Fusion Performance in Chesire, CT can help people with chronic conditions to find relief. The better you feel and the less painful symptoms you're experiencing, the more often you'll be able to get up and get moving!
Chronic pain conditions (such as osteoarthritis) should be treated with care by a movement specialist who can appropriately gauge your fitness levels and create a customized treatment plan aimed at improving your flexibility and mobility. A physical therapist is a movement specialist who can do just that!
Call our clinic today
Are you searching for ways to become more active, or simply increase the intensity of your exercise routine? Moderate intensity activities, when performed correctly, can enhance your stamina, fitness levels, mood, and so much more.
You're on the right track if you're reading this blog! Our clinic would like to invite you to contact us with questions and to schedule an appointment if you'd like to learn more about the benefits of moderate-intensity workouts!
SOURCES:
https://www.hsph.harvard.edu/obesity-prevention-source/moderate-and-vigorous-physical-activity/
