![]() Moderate-intensity exercise exerts health benefits in cancer survivors, including improving fatigue, anxiety, depressive symptoms, physical function, and health-related quality of life. Reduces the risk of cancer, including cancer of the breast, uterus (endometrium), colon, lung, stomach, esophagus, kidney, and bladder. A single bout of exercise can reduce blood pressure post-workout for almost 24 hours, while regular exercise results in a more sustained reduction in blood pressure. Lowers blood pressure and reduces the risk of developing high blood pressure. 35 Decreases hemoglobin A1c levels (indicator of blood sugar control), insulin resistance, triglycerides (indicator of diabetes), and blood pressure in people with type 2 diabetes. Lowers the risk of developing impaired glucose tolerance, insulin resistance, and type 2 diabetes. These favorable effects reduce stress on the heart, improve cardiovascular function (in healthy people and those with cardiovascular disease), and boost overall survival. 26 27 28 29 Exercise also decreases resting heart rate, lowers blood pressure, and improves blood flow to the heart muscle. Regular exercise ameliorates a variety of cardiovascular disease risk factors, including decreasing markers of inflammation, increasing HDL (good) cholesterol, and improving metabolic health. angina, heart attack), stroke, and heart failure. Reduces the risk of cardiovascular disease, including coronary heart disease (e.g. According to research, regular moderate-intensity exercise has a positive effect on: Moderate-intensity physical activity boasts a bevy of health benefits. You probably exercise above and beyond the minimum recommendations of the CDC and other public health organizations, which will lead to even greater health benefits. You can use heart rate, RPE, and the talk test to determine moderate intensity instead. you exercise regularly), these activities may feel relatively easy – more like light exercise. If you’re have greater levels of fitness (e.g. 22 23 As your fitness levels grow and with the okay from a qualified health professional, you can steadily build up to moderate-intensity activities. Light-intensity activities (less than 3 MET), such as walking slowly, still reap health benefits. how hard exercise feels) to gauge moderate intensity exercise may be a better guide. 21 Therefore, using perceived exertion, the talk test, or heart rate (i.e. That means 3 – 5.9 MET activities may feel harder – more like vigorous exercise. Low levels of fitness.Adults who are older, suffer with certain medical conditions, or have been inactive for some time may have lower levels of fitness. ![]() 19įor most young to middle-aged adults 3 – 5.9 MET activities will be strenuous enough to be moderate-intensity. Generally, moderate-intensity exercise can include any rhythmic muscular activity using the body’s large muscles (whether recreational or occupational), that is similar in intensity to brisk walking. These are just some 3 – 5.9 MET activities and not an exhaustive list.
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