Vascular Disease Awareness Week – The Perfect Opportunity to Start a New Regimen!
Did you know that more exercise in your life can increase your life expectancy?
There are other benefits as well, such as:
Lower risk of many chronic diseases such as heart disease, type 2 diabetes, stroke, and some cancers
an increase in your self-esteem, mood, quality of sleep and energy
Reduced risk of stress, depression, dementia and Alzheimer’s
And of course the vascular health is significantly improved!
Check out our vascular health section for some simple home exercises for healthy legs of all ages. However, it is worth reading the following NHS guidelines if you are unfamiliar with these.
The recommended weekly physical activity for an adult is 150 minutes, regardless of how old you are. However, if you already have an illness, contact your doctor first.
150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity each week. For example:
- walking fast
- water aerobics
- riding a bike on level ground or with few hills
- basketball
- doubles tennis
- pushing a lawn mower
- hiking
- skateboarding
- rollerblading
- volleyball
Muscle-strengthening activities two or more days a week that work all major muscle groups (legs, hips, back, stomach, chest, shoulders, and arms). This doesn’t require a gym membership and can include:
- Carrying or moving heavy loads such as groceries
Activities such as kicking and jumping such as dancing
heavy gardening such as digging or shoveling
Exercises that use your body weight as resistance, such as push-ups or 1. sit-ups
2. yoga
3. lift weights
4. More power, less time
You can cut your 150 minutes in half by making your activity more vigorous, such as exercising. B. Sports.
- Jogging or running
- almost swimming
- Ride a bike fast or on hills
- Singles tennis
- Soccer
- rugby
- skip
- ice Hockey
- aerobics
- gymnastics
- Martial arts