Saturday , March 6 2021

11-minute routine exercises do this on your body



The new US Physical Activity Guidelines show that even daily activities in short amounts can create wonders for the mind and body.

The United States Department of Health and Human Rights has published the latest state-of-the-art training recommendations. In its first update since 2008, the 2nd edition of the American Physical Activity Guideline (PRT) is based on a systematic study of physical activity and health.

The authors say that "about 80% of adults and teenagers in the United States are not active enough," which is just as surprising as it is not. Here are the guidelines for the volume of lessons:

From 3 to 5 years old:
Must be physically active throughout the day to promote growth and development.

From 6 to 17 years of age:
At least 60 minutes or more of moderate physical activity daily.

Adults:
At least 150 minutes to 300 minutes a week for moderate intensity, or 75 to 150 minutes per week for intensive aerobic physical activity or combinations thereof. They should also take muscle strengthening measures 2 or more days a week.

Older Adults:
Multi-component physical activity, including balancing training, as well as aerobic and muscle strengthening measures, should be performed.

One big change from the previous edition is that they no longer recommend a specific workout time. As they suggested using a session of at least 10 minutes, they write: "Current evidence suggests that overall moderate and physical activity is associated with many health benefits, but taking a certain amount of time is not relevant." That is good.

What really happened to me was a list of benefits. Of course, we all know that exercises are one of the most important things we can do for our health, but it's pretty wise (or inspirational) to see how great it is.

And so I understood it here. An adult can divide the recommended 75-minute "intense aerobic physical activity" up to 11 minutes each day. In doing so, it can help achieve what is included in the report as "health benefits associated with regular physical activity" (see Box 2):

• Reduces the risk of all-cause mortality
• Reduces cardiovascular mortality risk
• Heart and cardiovascular disease (including heart disease and stroke)
• Reduces the risk of hypertension
• Lower risk of type 2 diabetes
• reduce the risk of adverse blood lipid profiles
• Reduced risk of bladder, breast, colon and endometrium, esophagus, kidney, lung and stomach cancer
• Improved BTI
• Decreased dementia risk (including Alzheimer's disease)
• Improved quality of life
• Reduced anxiety
• reduced risk of depression
• Improved sleep mode
• Slowdown or decreased body weight gain
• Weight loss, especially in combination with reduced caloric intake
• Weight recovery after initial weight loss
• Improved bone health
• Improved physical function
• Lower risk of tap (older adults)
• Reduced trauma associated with difficulty, risk (elderly adults)

My goodness who does not want it all? I'll even use 12 minutes a day!

Aerobic activity is defined as "an activity in which the body's large muscles pass over a prolonged period of time, thereby improving cardiac performance." It is also known as endurance or cardio, it should not be a marathon or something too complicated. Moderate aerobic activity includes walking at a speed of 2.5-4 mph, playing volleyball or digging in the yard. Strong activities could include jogging, large food items or intensive fitness sessions.

In addition to the recommendations for moderate adults, the report provides in-depth advice on children, pregnancy and childbirth, adults with a chronic health condition or disability, and how to use it safely. It even shows what unforeseen activities can move into your total number, such as a park away from your destination and walking; take the ladder, not the escalator, etc.

I think that many people are intimidated by physical activity – often it seems that it is much more difficult than it is, or that the benefits come from stressful work. Or maybe people just do not want to buy jock culture. Nevertheless, these new guidelines show that most of us can achieve these very impressive, non-load-bearing benefits. In a paper discussion, the authors explain that the new evidence "suggests that the health benefits of physical activity may be easier than previously thought." Especially now that even a short spur added.

I would really recommend reading everything. And in the meantime, I will come back … go for a three minute jerk.

Here you can see the review: American Physical Activity Guidelines

The new US Physical Activity Guidelines show that even daily activities in short amounts can create wonders for the mind and body.


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