It is highly recommended that adults should get 75 or more minutes of vigorous-intensity or 150 minutes or more moderate-intensity activity every week by the American Cancer Society. Use moderate activities, such as brisk walk, to breathe as hard as you should. Vigorous activities can make you sweat and breathe faster and deeper because these activities use larger muscle groups using exercises you can do at home.
It is safe for most people and good for their health to do even lower amounts of these activities. Get some physical activity to prevent some health problems and to improve your energy, mood, and sleep. Limiting sedentary behaviors is important, so do not sit down and watch television and avoid too much screen time. Get appropriate medical coverage with Medicare Advantage plans 2022.
If you work or take online classes from home:
Read and respond to your emails and other messages on your phone or laptop while standing up or walking around.
Stay seated and do knee lifts, toe curls, and leg lifts, or stand up and pace during conference calls. Do bicep curls with a weight under your desk. Stand against a wall and do push-ups.
Take a short walk instead of a coffee break or take short walks during your lunch break.
Use alarms to remember to take an activity break by setting an alarm on your phone or computer. For instance, stand or walk for one to two minutes every hour.
Get moving with the following ideas:
If the day is nice, take a walk outside. However, if the day is not nice, take a walk inside your home. Walking fast enough can help you break a sweat and speed up your heart rate.
Walk slowly up and down the stairs. Taking every step on your stairs can give your legs a great workout.
Turn on your radio and dance in your house with your partner or alone.
Jog or walk in the place, or do jumping jacks if you don’t have too much open space or stairs. You should move for 10 or more minutes.
If you are beginning to exercise, grab an object, such as a soup can, or use hand weights. However, if you are stronger, use a jug of water. Curl your hand to shoulder level by bending at your elbows. Do this 10 to 12 times.
Do squats as you play with your children or clean out closets. Make sure to keep your back straight and bend with your knees.
You can participate in some online activity challenges, so search for live-streaming exercise sessions on the internet or social media.
Ensure your TV time is active:
Stand up and fold your laundry as you watch your TV.
Do stretches in front of your TV or do simple exercises, such as walking in place or jumping jacks.
Here is a new rule: Do not sit during commercials.
Ensure your household chores count:
Get your heart to pump by mopping or vacuuming fast enough. A 150-pound person can use this to burn around 150 calories in one hour.
Playing with pets or your children can help you burn 200 or more calories in one hour.
One of the best ways for strengthening your back, leg, and arm muscles and burning calories is gardening and yard work. Shovel, rake leaves, push your lawnmower, and do other chores to give your body a great workout.
Do not put off some projects, so use your stay-at-home time to do these projects. One of the best ways to be active and productive at the same time is to clean your garage or attic.
