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
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 be done after warming up well. And you should stretch in areas where the tension is good. Don’t overdo it.
What’s the best workout to do if I only have 10 minutes?
So, yes, quick workouts really do make a difference, which leads us to the question of which workouts we should do given our time https://ufabet999.app constraints. If you’re already short on time, you probably don’t want to spend it parsing through multitudes of workout options. The good news is that which workout you choose depends on your goals and how you want to feel afterwards. There isn’t one kind of workout that is somehow superior to all the others.
In other words, you get to decide based on your own needs. Ask yourself how you want to feel during and after your workout? Do you want to relax? Break a sweat? Get out some aggression? There’s a workout that will get you there with a few minutes of effort. I’ve done the work of matching exercise moves with moods and goals so you don’t have to.