How to exercise for 10 minutes or more – Thaihealth.or.th

by time news

Source: reduce belly, reduce disease

According to the World Health Organization (WHO), about one-quarter of the global adult population is not physically active, less than 150 minutes/week. It is the leading cause of premature deaths of 5.5 percent of the world’s population, or about 3.2 million people per year, from stroke, heart disease, high blood pressure. various types of cancer, diabetes, and non-respiratory diseases.

The right time to have physical activity of each age.

1. Children aged 6-17 should have moderate physical activity. and cumulatively at least 420 minutes/week or cumulatively at least 60 minutes per day

2. Adults aged 18-64 should have moderate physical activity. Accumulate at least 150 minutes/week or cumulative level of at least 75 minutes/week.

3. People aged 64 years and over should have moderate physical activity. Accumulate at least 150 minutes/week along with activities that improve balance and flexibility.

Get fit with 3 exercises

1. Exercise for the fitness of the cardiovascular system such as walking, jogging, cycling, erobic dancing, rowing, swimming, etc.

2. Exercises for strength and endurance of muscles such as push-ups, pull-ups, sit-ups, etc., or you can use dumbbells, elastic as an accessory. This type of exercise People with high blood pressure should consult a doctor. and avoid activities that involve stiffness

3. Exercises for flexibility of muscles such as yoga will help relieve muscle tension and reduce back, neck, shoulder pain. Stretching should be done after a good warm-up. and should be stretched at the point where the tension is good don’t overdo it

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