National Fitness Day is all about celebrating the fun of fitness and physical activity. It falls on Wednesday the 25th September this year and takes place all over the country.
No matter what your size or shape, being active:
· Makes you feel better, improving mental health
· Helps you fall asleep and sleep well.
· Gives you more energy.
· Helps you think better and faster.
· Helps you handle stress.
· Makes you healthier.
· Helps you live longer.
A 2018 study by the World Health Organisation (WHO) showed that the UK is ranked 123rd out of 168 countries for physical inactivity. The WHO also states that there is strong evidence that more active people have lower rates coronary heart disease, high blood pressure, stroke, type 2 diabetes, colon and breast cancer, and depression.
How much physical activity do you need for health-related fitness?
Experts say your goal should be one, or a combination, of these:
· Do some sort of moderate aerobic activity, like brisk walking, for at least 2½ hours each week. It is up to you how many days you want to exercise, but it is best to be active at least 3 days a week. Be active for at least 10 minutes at a time. For example, you could:
o Take a 10-minute walk 3 times a day, 5 days a week.
o Take a half-hour walk 3 days a week. On the other 4 days take a 15-minute walk.
o Take a 45-minute walk every other day. · Or do more vigorous activities, like running, for at least 1¼ hours a week. This activity makes you breathe harder and have a much faster heartbeat than when you are resting. You can spread out these 75 minutes any way you want to. It is better to be active at least 3 days a week for at least 10 minutes at a time. For example, you could:
o Run for 25 minutes 3 times a week.
o Run for 15 minutes 5 times a week.
An easy way to tell if your exercise is moderate is if you can talk but not sing during the activity. If you can’t talk while you’re doing the activity, you’re working too hard.
Children as young as preschool age need activity. Encourage your child (age 6 to 17) to do moderate to vigorous activity at least 1 hour every day.
World Health Organisation
National Fitness Day
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