Solution Name: Safe Physical Activities Module
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)
dancing (ballroom or social)
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)