Moderate aerobic or cardiovascular exercise is that gets the heart “pumping”. Examples include brisk walking, biking, dancing, playing active sports (tennis), active gardening. Proven to have multiple cardiovascular benefits.
Amount: 150 minutes of moderate exercise or 75 minutes of heavy exercise / week.
MODERATE: You can talk out loud but cannot sing
HEAVY: You can talk in 1-2 words but cannot carry a conversation.
Strengthening the muscles through resistance exercises such as weight training, resistance bands, sit-ups, pushups, squats, etc… This has shown to reduce cardiovascular disease, improve blood pressure, improve glycemic control, and decrease muscle loss.
Amount: Atleast two 30 minute sessions on non-consecutive days
Stretching Flexibility & Balance
Stretching before and after exercise has been shown to improve muscle and joint health. Decrease risk of injuries and falls and also improve balance. Recent research has shown stretching to lower blood pressure and decrease blood vessel stiffness. This should be a part of every work-out and exercise routine.
Amount: 5 minutes before and after exercise