Keep Healthy - Do Exercise!

Do exercises

For adult aged 18-64, should do at least 150 minutes of moderate-intensity aerobic physical exercise throughout the week, or at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week.

For kids aged 6-17 years old should get at least 60 minutes per day of moderate- to vigorous-intensity physical activity, mostly aerobic.

Physical activity is anything that moves your body and burns calories. This includes things like dancing, walking, climbing stairs and stretching. Aerobic (or “cardio”) activity gets your heart rate up and benefits your heart by improving cardio respiratory fitness. When done at moderate intensity, your heart will beat faster and you’ll breathe harder than normal, but you’ll still be able to talk. Think of it as a medium or moderate amount of effort.

Examples of moderate-intensity aerobic activities:
• brisk walking (at least 2.5 miles per hour)
• water aerobics
• dancing (ballroom or social)
• gardening
• tennis (doubles)
• biking slower than 10 miles per hour

Examples of vigorous-intensity aerobic activities:
• hiking uphill or with a heavy backpack
• running
• swimming laps
• aerobic dancing
• heavy yardwork like continuous digging or hoeing
• tennis (singles)
• cycling 10 miles per hour or faster
• jumping rope

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Why not start doing exercise today and monitor your daily activity by Fitbit device? Remember to replace the Fitbit battery to make sure your Fitbit device never run down when you are doing your exercises. Click here for more details.