© 2024 WKNO FM
Play Live Radio
Next Up:
0:00
0:00
0:00 0:00
Available On Air Stations

Exercise for Good Health

Church Health Center

150 minutes of moderate exercise is recommended by the American Heart Association for good health.

But for weight loss, you must go beyond 150 minutes a week, or incorporate vigorous workout sessions.

With that said, including a variety of exercises and intensity levels in your routine is best. By doing so, you cut down on the chance of injury, burnout and build positive results.

Let’s start with cardio. Cardio works your heart. A strong heart can help ward off heart disease.

Cardio sessions can be as little as 10 continuous minutes, three times a day or at least 30 minutes for the total day.

Try something that gets your heart rate up and makes you sweat. Go for a brisk walk, jog, climb stairs, dance, jump rope, play a sport. Try something challenging and don’t forget to take short breaks.

Having a long conversation during your workout is a sign that you’re not working hard enough.

Now, to strength training. Pick a few days a week to work your complete body or train specific muscles. Try a mix of heavy weights with low repetition (meaning 6-10 reps) and light weights with high repetition (meaning 12-15 reps). Heavy weight with low repetition builds muscle, whereas light weight and high repetition improves muscle endurance.

If you work your chest, then work your back; if you work your upper body, then work your lower body.

A combination of cardio and weights will ensure a healthy lifestyle. Before starting any routine, get cleared by your physician. I’m Erica Walters with the Church Health Center.

 

If you have a health question for Life Matters send an e-mail to health@wkno.org