muscle and bone strengthening activities

Vigorous-intensity activity is a 7 or 8 on this scale and produces large increases in a person’s breathing and heart rate.Ī general rule of thumb is that 2 minutes of moderate–intensity activity count the same as 1 minute of vigorous-intensity activity.On a scale of 0 to 10, where sitting is 0 and the greatest effort possible is 10, moderate-intensity activity is a 5 or 6 and produces noticeable increases in breathing rate and heart rate. Moderate-intensity activity requires a medium level of effort.The relative intensity of aerobic activity is related to a person’s level of cardio respiratory fitness. Time spent in light activity (such as light housework) and sedentary activities (such as watching TV) do not count. Older adults can meet the national guidelines by doing relatively moderate-intensity activity, relatively vigorous–intensity activity, or a combination of both. The intensity of these activities can be either relatively moderate or relatively vigorous, depending on an older adult’s level of fitness. Over time, regular aerobic activity makes the heart and cardiovascular system stronger and fitter. Īerobic activity makes a person’s heart beat more rapidly to meet the demands of the body’s movement. This type of activity is also called endurance activity.

Brisk walking, jogging, biking, dancing, and swimming are all examples of aerobic activities. People doing aerobic activities move large muscles in a rhythmic manner for a sustained period. Aerobic and Muscle-Strengthening Physical Activities for Older Adults

Muscle and bone strengthening activities