Physical activity is important for everyone including children, youths, mature adults and the elderly. Different groups of people require different types of physical activities.
Pick a physical activity that easy fit into your lifestyle. You can do it for around ten minutes or more. This doesn’t mean you do it daily, but it is best to be active at least 3 days a week.
At Tehy Care Group, we provide various kinds of these physical activities for adults. Examples of such activities include the following:
1.Aerobic physical Activity
To gain the most health benefits. We take our adults for at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity each week.
75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic physical activity each week. A similarly combination of moderate and vigorous-intensity aerobic activity.
We have trained and qualified instructors who take the adults through the exercises. Examples of moderate-intensity aerobic activities we offer include the following:
- Walking briskly (3 miles per hour or faster)
- Bicycling on level ground or few hills
- Ballroom dance
Examples of vigorous-intensity aerobic activities include
- Race walking, jogging or running
- Tennis
- Fast dancing
- Jumping rope
- Hiking uphill
2.Muscle-Strengthening physical Activity
Two benefits of participating in muscle-strengthening activity are certainly increasing bone strength and muscular fitness.
Adults should participate in muscle-strengthening activities at least 2 days a week. While also including all major muscle groups: the legs, hips, back, chest, abdomen, shoulders, and arms.
One set of 8 to 12 repetitions of each exercise is effective. Furthermore doing two or three sets of 8 to 12 repetitions may be more effective.
Stronger muscles occur after increases in the amount of weight hence the days each week of exercising.
Examples of Muscle-Strengthening Activities:
- Resistance training
- Weight training
- Resistance bands
- Calisthenics that use body weight for resistance (push-ups, pull-ups, and sit-ups)
- Carrying heavy loads
- Heavy gardening (digging or hoeing)
3.Flexibility Physical Activity
Even though flexibility does not have recommended guidelines, it is an important part of physical fitness. Flexibility plays an integral part in some types of physical activities such as dancing.
Adults should perform stretching exercises to help increase flexibility. Activities that require greater flexibility is moreover easier for adults who perform stretching exercises.