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Regular and consistent physical activity combats the negative effects of sedentary behavior. It's important that adults engage in both general physical activity as well as purposeful exercise weekly as part of overall health and resiliency.
The recommendation for adults (18-64 years old) is to do at least 150-300 minutes of moderate intensity or 75-150 minutes of vigorous intensity activity weekly along with two or more days weekly of strength training.
The more physical activity, the more benefit, but any amount of exercise is better than none.
Working with a certified exercise specialist such as a kinesiologist, exercise physiologist, physical therapist, or certified personal trainer is the safest and most reliable way to begin an exercise program.
Aerobic or endurance: running, swimming, biking, hiking, playing sports, dancing & brisk walks
Strength or resistance: weight lifting, pushing a stroller or wheelchair, kettlebells and body weight exercises such as squats, lunges, pushups, sit-ups, etc
Flexibility: stretching and some forms of yoga
Balance: Tai chi, qi gong, and some forms of yoga
Mowing the lawn
Carrying heavy loads
Basketball, soccer, tennis
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