How to exercise for 10 minutes or more?
According to the World Health Organization (WHO), approximately 1 in 4 adults worldwide still do not have enough physical activity, that is, less than 150 minutes/week. This insufficient physical activity It is the cause that leads to premature death of 5.5 percent of the world’s population, or approximately 3.2 million people/year, from stroke, heart disease, and high blood pressure. Various types of cancer, diabetes, including cancer and respiratory diseases.
A common excuse for not working out or missing a scheduled workout is, “I don’t have the time.” But what if this certified personal trainer told you all you need is a 10-minute workout? Most people, as busy as they are, should have 10 minutes to better their health.
There is a common misconception among health-and-fitness exercise for 10 minutes experts that you need a long time to work out to see the full benefits of your training. That couldn’t be further from the truth. When time is of the essence, performing short workouts with higher intensity will increase your heart rate, burn calories, and have health benefits. Report from ยูฟ่าเบท https://ufabet999.com
Appropriate time for physical activity for each age group
1. Children aged 6-17 years should have moderate physical activity. and heavy levels accumulate at least 420 minutes/week or accumulate at least 60 minutes per day.
2. Adults aged 18-64 years should have moderate physical activity. Accumulate at least 150 minutes/week or accumulate at least 75 minutes/week.
3. Elderly people aged 64 years and up should have moderate physical activity. Accumulate at least 150 minutes/week along with activities that improve balance and flexibility.
Get strong and complete with 3 types of exercise.
1. Exercise to strengthen the cardiovascular system, such as walking, jogging, cycling, aerobic dancing, rowing, swimming, etc.
2. Exercises for muscle strength and endurance, such as push-ups, pull-ups, sit-ups, etc., or you can use dumbbells and elastic bands as accessories. This type of exercise People with high blood pressure should consult a doctor. and avoid activities that involve contraction and retention
3. Exercise for muscle flexibility, such as yoga, will help relieve muscle tension and reduce back, neck, and shoulder pain. Stretching should done after warming up well. And you should stretch in areas where the tension is good. Don’t overdo it.