National fitness guide and 5 weekly exercises for you to choose from

National fitness guide and 5 weekly exercises for you to choose from

The National fitness guide encourages people to increase daily exercise, reduce adverse symptoms such as obesity, and promote physical health.

Fitness guide recommends that people exercise at least 2.5 hours of gentle exercise (or 75 minutes of intense exercise). The amount of activity mainly depends on each person's age and physical fitness.

Healthy adults should strengthen muscle exercises, such as push-ups, weight lifting, weight carrying, etc., at least two days a week. Jogging, climbing, cycling, and swiming quickly are also good choices.

Elderly people can do more exercises that help maintain or improve balance, such as Walk around the block, softball games, etc.

Children and teenagers need more exercise, at least 1 hour a day. Daily exercise should be composed of gentle exercise and vigorous aerobic exercise (at least 10 minutes aerobic exercise each time, otherwise the purpose of strengthening the heart rate cannot be achieved), such as skateboarding, cycling, playing football and running. If you have exercised in combination 3 times a week, you must reduce strengthening muscle exercises (such as sit-ups, tug of war) and strengthening bone exercises (such as skipping rope).

Five kinds of exercise per week for you to choose from:

1. Start for 5 days, walk briskly for 30 minutes a day, and do push-ups or sit-ups in the next two days.

2. Start 3 days, run for 25 minutes a day, and lift weights in the next two days.

3. Jump and exercise for 30 minutes on the first day, run for 30 minutes on the second day, walk for 30 minutes on the third day, and do push-ups or sit-ups on the next 3 days.

4. Start 3 days, exercise for 30 minutes a day, ride a bicycle for the first 15 minutes, walk briskly in the next 15 minutes, play softball for 60 minutes a day, and lift weights in the next two days.

5. Start for 2 days, play tennis for 45 minutes a day, practice weightlifting the next day, then walk for 30 minutes a day and climb up the mountain.