Aerobic Activity

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What counts as vigorous-intensity aerobic activity?
Examples of activities that require vigorous effort for most people include:

•jogging or running
•aerobics
•swimming fast
•riding a bike fast or on hills
•playing singles tennis
•playing football
•hiking uphill
•energetic dancing
•martial arts
Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath.

In general, 75 minutes of vigorous-intensity activity can give similar health benefits to 150 minutes of moderate-intensity activity.

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What counts as muscle-strengthening activity?
Muscle-strengthening exercises are counted in repetitions and sets. A repetition is one complete movement of an activity, like lifting a weight or doing a sit-up. A set is a group of repetitions.

For each activity, try to do 8 to 12 repetitions in each set. Try to do at least 1 set of each muscle-strengthening activity. You'll get even more benefits if you do 2 or 3 sets.

Preventing falls
Older adults at risk of falls, such as people with weak legs, poor balance and some medical conditions, should do exercises to improve balance and co-ordination on at least two days a week. These could include yoga, tai chi and dancing.

To gain health benefits from muscle-strengthening activities, you should do them to the point where you find it hard to complete another repetition.

There are many ways you can strengthen your muscles, whether at home or in the gym. Examples of muscle-strengthening activities include:

•carrying or moving heavy loads such as groceries
•activities that involve stepping and jumping such as dancing
•heavy gardening, such as digging or shovelling
•exercises that use your body weight for resistance, such as push-ups or sit-ups
•yoga
•lifting weights
You can do activities that strengthen

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