Regular physical activity, particularly aerobic exercise, is an effective way to maintain cardiovascular health and reduce heart-disease risk. General health recommendations call for adults to undertake at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity weekly.
According to Mehr News Agency's HSE desk, cardiovascular disease remains a major global cause of illness and death. Regular activity and healthier lifestyles can prevent disease, improve fitness and support employee wellbeing.
Aerobic activities raise heart and breathing rates. Brisk walking, running, cycling and swimming are common examples. Regular practice can strengthen the heart, improve circulation, lower blood pressure and support blood-glucose and lipid control.
Recommended activity
The American Heart Association and many international guidelines recommend at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity weekly.
At moderate intensity, a person can talk but not sing. Brisk walking and ordinary cycling are examples. During vigorous activity, such as running or fast swimming, sustained conversation becomes more difficult.
For greater benefits, including weight management, endurance and further cardiovascular risk reduction, activity may be increased to around 300 moderate or 150 vigorous minutes per week, according to individual health and capacity.
Consistency matters more than intensity
Weekly exercise need not be concentrated in one or two sessions. Spreading it out, for example 30 minutes on five days, can support a lasting habit.
Large volumes of exercise over a short period can increase fatigue and injury risk, particularly in beginners. Gradual increases in duration and intensity allow adaptation and safer continuation. Regular short walks and movement breaks can also increase daily activity.
Any movement is better than none
Heart-health benefits are not limited to strenuous exercise. Moderate aerobic activity can be valuable, especially for sedentary employees or people sitting for long periods.
Using stairs, walking during breaks, gentle stretching, walking during telephone calls and parking farther from work are practical ways to move more. Employers can support HSE and occupational health through movement opportunities, short active breaks and attention to staff wellbeing.
Individual circumstances matter
Exercise should reflect age, fitness, physical condition and medical history. People with chronic or heart disease, recent surgery or recovery from illness should consult a clinician before beginning or increasing activity.
Chest pain or pressure, unusual breathlessness, dizziness, severe weakness or abnormal palpitations require stopping activity and medical assessment.
At least 150 moderate aerobic minutes weekly is an appropriate goal for many adults. For inactive people, even limited activity is preferable to none. Making movement regular, safe and enjoyable can improve cardiovascular health, productivity and employees' quality of life.
Source links: www.mehrnews.com
Original publication date (Solar Hijri): 1405/07/07
Author: Dibagostaran Sanat