Regular Exercise to Keep You Healthy
Some people have a genetically weak immune system, while some others may be due to viral or bacterial infections. Regardless of the reasons, there is one of the things that almost everyone can do to make their immune systems to be in the best condition and it is by doing a Health and Fitness regular exercise.
Doing a regular exercise can be one of the ways for people who want to prevent themselves from getting infected by health disease too easily and be more healthy. The reason is that the exercise can be an effective way to increase the immune system.
Exercise sufficiently will be able to help you in improving cardiovascular health and decreases the tendency of certain chronic diseases. Exercise increases blood flow to various parts of the body, and increases the body’s excretion from harmful metabolites, helps the immune system function properly, and can even lower the risk of heart disease, osteoporosis, and cancer.
An effective way to improve cardiovascular health is to do a distraction exercise, which means taking turns performing activities of low intensity and height. So, you can do running, biking, walking, and whatever makes the body move. This has proven to be a quick and very effective way to improve cardiovascular health and endurance.
However, anyone over 60 years old or have heart disease, high blood pressure, or arthritis should consult a physician before attempting a distraction exercise. Here is the calculation of how long one can do the exercise:
– Children and adolescents aged 6-17 years should exercise 60 minutes every day. The most thing to do in the 60 minutes is aerobic, and the rest sports to tighten the muscles.
– Adults aged 18-64 years require at least 150 minutes (2 hours 30 minutes) of aerobics each week and at least two days a week to train muscle strength such as lifting weights.
– Parents over the age of 65 without health problems should exercise lightly for at least 150 minutes (2 hours 30 minutes) such as brisk walking, and two or more days of muscle strength training.