It’s common knowledge that exercise is important to overall health. A regular exercise regimen burns calories, increases heart health, and improves overall strength.
However, while many want to improve their health, some are discouraged from exercising because they think that only vigorous exercise produces benefits. That is untrue. Moderate exercise, which is less strenuous, also has many benefits. In fact, for optimal health, federal exercise recommendations call for Americans to get at least 150 minutes of moderate exercise per week.
Measuring Moderate Exercise
Levels of intensity for certain exercises vary from person to person. For example, a hard run to you may feel like an easy workout to someone who is more fit.
To measure moderate activity, pay attention to your breathing and your heart rate. During moderate activity, your breathing should be quick, but you shouldn’t be out of breath. You’ll be able to carry on a conversation, but you can’t sing. You’ll also develop a light sweat after about 10 minutes of activity.
In contrast, vigorous activity leaves you almost breathless, you can only say a few words before you have to pause for a breath. During vigorous activity you’ll also sweat after only a few minutes of movement.
Using a heart rate monitor is one of the best and easiest ways to thoroughly track your exercise intensity levels.
Ideas for Moderate Exercise
Below are some ideas to for incorporating moderate exercise into your daily routine.
- Walking at a pace of 3 – 4.5 miles per hour
- Hiking a beautiful trail
- Biking at a speed of 5 – 9 miles per hour
- Practicing yoga
- Dancing in any style
- Playing ping pong
- Golfing and carrying your clubs
Airrosti Keeps You Moving
With a new exercise routine, it’s important to properly warm-up and cool-down to avoid muscle strains and pains. Warm, loose muscles are less likely to freeze or cramp up during new movements.
Using tools like the foam roller and the lacrosse ball during cool-down and recovery also promote loose muscles and ligaments. Using these tools also promotes flexibility by releasing adhesions built up on the fascia that can cause pain and stiffness.
If you do find that aches and pains are inhibiting your exercise routine, contact Airrosti today. Our providers conduct a thorough injury assessment to identify the underlying cause of your pain. Then, they develop an individualized treatment plan to eliminate the pain as quickly as possible. They also education their patients on at-home active exercises to speed recovery and prevent future injuries.