Physical Activity Guidelines for Americans, 2nd Edition

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One of the ways to boost your immune system is w/ activity

Moderate exercise 30m/day is recommended by WHO.
❇️ it is defined as an elevation of heart rate to approx 60-70% of your maximal heart for approx 25-30 minutes.

❇️ Examples: Body Weight Training – Pull ups, Push ups, Squats, Lunges, Calf Raises, Walking Up/Down Stairs, Swimming, Tennis, Tai Chi, Yoga, Pilates, Jogging, Brisk Walking, Etc.)

❇️ Effort or Exertion levels – how to measure them?
Rating of Perceived Exertion – RPE – on a 10 point scale with 10 as extremely intense and 0 as rest should be between 4-6.

❇️ Volume: 30m/day about 150m/week. Less of you mix in more vigorous training of an RPE above 6/10

❇️❇️ Can Exercise Help You’re Immune System?Yes.
? It can assist with mobilization of white blood cells that fight infection
? Exercise can affect ⬇️ stress hormones like cortisol
? Exercise can ⬆️ mental health

Social distancing doesn’t mean be sedentary.
Be active as WHO suggests.


Physical Activity Guidelines for Americans, 2nd Edition

A 2018 guideline from the US Department of Health and Human Services provides information and guidance on the types and amounts of physical activity that provide substantial health benefits for multiple population groups. The recommendations emphasize that moving more and sitting less will benefit n…

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Posted to FB on 2020-03-28 19:23:00

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