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The Moderate Exercise Defense

Alright, so maybe you aren’t a “Go for the Gold” type of person, but that doesn’t mean you need to “sit it out” when it comes to your physical health. Recent research shows that even moderate intensity activity such as walking a mile in 30 minutes can provide substantial health benefits for sedentary individuals.

These benefits include: weight loss, reduced risk of heart disease, improved cardiovascular fitness, and reduced risk of diabetes, hypertension, osteoporosis and depression.

The exercise recommendation guidelines issued by the American College of Sports Medicine, the Centers for Disease Control and the President's Council on Physical Fitness and Sports suggests that when exercising for health, "Every adult American should accumulate and average of 30 minutes or more of moderate intensity physical activity daily.”

Under these particular guidelines, you can improve your health by:

•    Mowing the lawn for 20 minutes and raking the grass for 10.
•    Walking at lunch for 15 minutes and vacuuming that night for 15.
•    Walking to the bus or subway for 15 minutes before and after work.
•    Going out for a night of dancing - and being on the dance floor for at least 30 minutes.
•    Walking through a street fair for 30 minutes.

If you are exercising for a higher fitness level or if obtaining a sleek and toned body is the goal; I suggest adding 20-60 minutes of weight bearing exercise, three to five days a week to the above recommendation. To step it up further, include an additional variety of activities for stretching, strengthening and cardiovascular fitness on alternate days.

As always – Live Your Life Well,

John Aaron Villarreal

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The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.


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