REGULAR PHYSICAL ACTIVITY IS GOOD FOR YOUR HEALTH

Physical activity is anything that gets your body moving. Start at a comfortable level. Once you get the hang of it, add a little more activity each time you exercise. Then try exercising more often.

To Prof. Elenilton Picoli, "to get the health benefits of physical activity, do a combination of aerobic and muscle-strengthening activities".
The aerobic activities make you breathe harder and cause your heart to beat faster and the muscle-strengthening activities make your muscles stronger.

The physical activity increases your chances of living longer. Second Prof. Elenilton Picoli, "the exercise can also help a control your blood pressure, blood sugar, and weight
lower your “bad” cholesterol and raise your “good” cholesterol". Prevent heart disease, colorectal and breast cancer, and type 2 diabetes. And that’s not all. Being more active can:
be fun and help you look your best; improve your sleep and make your bones, muscles - joints stronger; lower your chances of becoming depressed; reduce falls and pain from arthritis and help you feel better about yourself

How much aerobic activity do I need each week?
If you choose moderate activities, do at least 2 hours and 30 minutes a week. Moderate activities include things like walking fast, dancing, and raking leaves.
If you choose vigorous activities, do at least 1 hour and 15 minutes a week. Vigorous activities include things like jogging, jumping rope, swimming laps, or riding a bike on hills.

Do moderate or vigorous aerobic activity for at least 10 minutes at a time. You can also combine moderate and vigorous activities.

"Is easy to know if the activity level is moderate or vigorous" comment Prof. Elenilton Picoli. "When your body is working at a moderate level you can talk but not sing and when your body is working at a vigorous level you can’t say more than a few words without pausing for a breath".

How much muscle-strengthening activity do I need each week?
Do muscle-strengthening activities at least 2 days a week. Muscle-strengthening activities include push-ups, sit-ups, and lifting weights.

Be sure to strengthen all major muscle groups including the legs, hips, back, chest, stomach, shoulders, and arms. Do these activities to the point where it’s hard for you to do more without help. If you can, do several sets of each exercise.

"The most important is that people of all ages and body types benefit from physical activity", complet Prof. Elenilton Picoli.