Moderate exercise for at least 30 minutes a day, five days a week is recommended. Perceived exertion, step count, and heart rate can be used to determine exercise intensity. It is important to consult a doctor before starting an exercise program and to determine one’s own appropriate level of exercise.
In general, it is recommended that people get at least 30 minutes a day of moderate exercise, five days a week; This can also translate into two and a half hours of moderate physical activity per week. Measures of moderate exercise may vary; some may simply use perceived exertion to gauge exercise intensity, while others may count steps or use heart rate to determine exercise level. Furthermore, what constitutes “moderate” exercise can vary from person to person, and it is important for each individual to determine their own appropriate level of it.
For those just starting an exercise program after a long period of inactivity, or for those who are overweight or have health problems, moderate exercise may be closer to what would be considered “light” exercise for a person in better health. physical form. It’s a good idea to consult with a doctor before beginning any type of exercise program. A doctor can also recommend moderate-intensity exercise options.
For many people, moderate exercise takes their breath away, but they can still carry on a conversation. Light exercise usually doesn’t make you out of breath, while vigorous exercise can make it impossible to talk. This is an example of using perceived exertion to determine exercise intensity. Some examples of moderate exercise might include brisk walking, slow jogging, swimming, using a piece of exercise equipment such as an elliptical or stationary bike, or even an activity like gardening.
A pedometer can also be used to determine moderate exercise. Studies have suggested that a moderate pace for many people is about 100 steps per minute; For someone just starting out, it may be too challenging a pace, but it’s a good goal. A brisk walk can also be a great break from a stressful day at work.
Finally, heart rate can be a measure for moderate exercise. This varies from person to person; It is often considered to be 50 to 70 percent of maximum heart rate, which is 220 minus your age. For example, the maximum heart rate of a 20-year-old person would be 200 beats per minute; 60 percent of 200 is 120 beats per minute. Vigorous exercise, by comparison, could account for 70 to 85 percent of maximum heart rate. Again, this varies significantly from person to person, so it may be beneficial to ask a doctor for advice on your target heart rate.
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