Exercise Activities You Can Do Everyday. All of the health advantages of exercise can be obtained without engaging in a traditional workout
Physical activity is crucial for health, and you're probably sick of hearing that we should all do at least 150 minutes of "moderate" exercise per week, such as walking, or 75 minutes of "vigorous" exercise, such as running. But there are more methods to stay active than these, and you may already be doing some of them.
According to the American Physical Activity Guidelines, moderate intensity activity is defined as anything that registers between 3.0 and slightly under 6.0 METs, or metabolic equivalents. A single MET is defined as the amount of energy you burn simply by existing, which is roughly one calorie per minute. (Of course, this will vary from person to person depending on your body size, age, and other factors.) So, if a brisk walk burns four times as much energy as resting in bed, we'd say that counts as four METs and falls squarely into the "moderate" category.
The interesting part is that many objects register between 3 and 6 METs. In the lab, scientists examined the energy burn of various activities and produced charts of their MET measurements. These include home jobs such as some types of cleaning, as well as things you might not think of as exercise, such as golfing or working a job that requires you to be on your feet all day. Here are some examples of things that fall under the "moderate" category:
Activities requiring 3 to 4 METs:
- Ballroom dances at a slower speed, such as the waltz, foxtrot, slow dancing, samba, tango, 19th century dance, mambo, and cha cha.
- Fishing
- Walking while holding a tiny toddler weighing 15 pounds. or even more
- pounding nails
- Plumbing jobs
- Guitarist in a rock and roll band (standing up)
- Working as a bartender, retail clerk, librarian, or any other work that requires you to stand or walk
- Bowling
- Throwing a frisbee
- Windsurfing and ice sailing are two types of sailing.
- Creating beds
- Working on a vehicle
- Abakua, Beguine, Bellair, Bongo, Brukin's, Caribbean Quadrills, Dinki Mini, Gere, Gumbay, Ibo, Jonkonnu, Kumina, Oreisha, and Jambu are examples of Caribbean dances.
- Car washing, window washing, and garage cleaning
Most jobs or tasks that need you to be on your feet clock in at roughly 3 METs. Want to take the next step? The following have four or more METs:
- Laundry involves hand-washing clothing and hanging them up.
- Bathing, dressing, and getting the individual into and out of bed are all examples of elder care.
- Cleaning bathrooms and wheeling a cart of cleaning materials around are examples of housekeeping tasks.
- Coaching football, soccer, basketball, baseball, and swimming, among other sports
- Walking with children or pushing or pulling a stroller
- Planting flowers and vegetables in the garden
- Horse care includes feeding, watering, and cleaning stalls.
- Greek and Middle Eastern folk dances, hula, salsa, merengue, bamba y plena, flamenco, belly, and swing are just a few examples.
- Using a power mower to mow the lawn
- Tennis doubles
- Swimming for pleasure, such as a leisurely backstroke
Farm and yard work appear frequently in this category, as do workouts like power yoga and rowing on one of the lighter settings. Things that register 5 METs or more are next:
- Ballet, contemporary, or jazz dance
- Gutter cleaning
- Painting the exterior of your home
- Skateboarding
- Making use of crutches
- Church spiritual dance
- Shoveling snow with "moderate effort" ("generic shoveling snow" is a higher level)
- Hiking or walking through fields and mountainsides
- Quick ballroom dancing
- Punching a punching bag
- Skating at a speed of no more than 9 mph
- Rodeo competitions
- Carrying boxes and moving furniture
Boot camp classes, Army-style obstacle courses, heavy squats, and lap swimming are also included in the 5-and-up group. Anything more difficult than what's described here is likely to be in the 6 METs-and-up category, which begins with basketball, cheerleading, and driving a drag race vehicle and progresses from there.
#DailyActivities #Excercise #ExcerciseAlternatives #Workout #Workingout
SOURCE: lifehacker
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