Proper Exercise For Everyone

 Proper Exercise For Everyone

When we exercise regularly, our heart, lungs, brain, intestines, bones, muscles and whole body will be in better shape. Here is the right exercise:

For children (5-12 years old):

• Be active 1 hour per day. Walk, climb stairs, clean the house and sweep the yard.

• Can do all exercises such as running, jumping, patintero, tumbang prisoner, rivalry, and more.

For teenagers (13-20 years old):

• Be active 1 hour per day. All exercises can be done including sports such as basketball, volleyball, swimming, gymnastics and more.

• At this age, muscle strengthening and flexibility exercises can begin. Can go to the gym, use weights and stretching exercises.

For adults (21-45 years old):

• Be active for 30 minutes to 1 hour per day. Include movement in your activity while in the office or at work. Climb 1 or 2 stairs.

• Continue to strengthen your muscles. Exercise and work at home. Dancing and jogging are also possible.

For older adults (46-59 years old):

• Be active for 30 minutes per day. But exercise slowly. Reduce or avoid extreme sports such as basketball, football and running. Keep strengthening your muscles.

• At the same time, start taking care of your balance and coordination. Try yoga, tai-chi, dancing and swimming.

For young seniors (60-79 years old):

• Be active for 30 minutes per day. Keep your balance. Stand up and walk every 1 hour sitting. Other exercises are still possible but reduce their duration and intensity. Walk instead of jogging.

• Be careful and safe in your exercise.

For adults (80 years old and above):

• For senior citizens and the sick, first ask your doctor what type of exercise is available to you. While exercising, if you feel dizzy, nauseous, tired or have chest pains, stop exercising and rest.

Remember: drink enough water before and while exercising.