The Ideal Type of Physical Activity

Purpose of Getting More Active

Exercise helps prevent excess weight gain, maintain weight loss, boosts mood and prevent or manage diseases like heart disease and cancer.

As you know, the goal is to get at least 150 minutes of activity each week, ideally at a moderate pace. To find out if you’re being active at a moderate pace, you can do the Talk Test.

What’s the Talk Test?

The talk test is a simple way to measure moderate intensity. In general, if you’re doing moderate pace activity, you can talk but not sing during the activity. 

Over time, your heart and lungs get into better shape. So in order to get the same effect on your breathing, you need to be a little more active each week. 

Ways to Get More Active

  • Do bicep curls with a can of food while you march in place. 
  • Do more reps or sets. 
  • Lift heavier weights. 
  • Push a stroller while you walk. 
  • Take more steps per day or per week. 
  • Use one kilo hand or ankle weights while you walk. 
  • Walk faster
  • Walk longer
  • Walk stairs or small hills
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