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Solution Name:​​ Safe Physical Activities​​ Module​​ 

SKU:​​ SPAAOTPT

Solution Plan: ​​ 

Safe Physical Activities

  • Begin exercise program slowly with low-intensity exercises.

  • Wear​​ appropriate shoes​​ for​​ physical​​ activity.

  • Warm up before exercising and cool down afterward.

  • Pay attention to your surroundings when​​ outdoors​​ 

  • Drink water​​ before, during, and after your workout session, even if you don’t feel thirsty.

  • Dress appropriately for the temperature outdoors or opt for an indoor activity.

  • If you have specific health conditions, discuss your exercise and physical activity plan with health care provider.​​ 

How Much Exercise?​​ 

  • Get at least​​ 150 minutes per week​​ of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.

  • Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.

  • Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.

  • Gain even more benefits by being active at least 300 minutes (5 hours) per week.

  • Increase amount and intensity gradually over time.​​ (Source American Heart Association)​​ 

Examples of moderate-intensity aerobic activities:

  • brisk walking (at least 2.5 miles per hour)

  • water aerobics

  • dancing (ballroom or social)

  • gardening

  • tennis​​ 

  • biking slower than 10 miles per hour

Vigorous intensity activities will push your body a little further. They will require a higher amount of effort. You’ll probably get warm and begin to sweat. You won’t be able to talk much without getting out of breath.​​ (Source American Heart Association)

 

 

 

Materials Required:

N/A

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