Last Updated on December 22, 2022 by The Health Master
There is no Holy Grail of exercise or dieting. Trends change according to, well, trends. Bite-sized workouts done throughout the day is the new fad.
After a decade-long hiatus, the World Health Organization (WHO) has finally updated its physical activity guidelines. Previously it advised a weekly minimum of 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intense activity.
The new guidelines suggest 150 to 300 minutes of moderate-intensity physical activity and 75 to 150 minutes of vigorous-intensity physical activity per week.
WHO now considers even the smallest physical movement to be “working out.”
Here are five low-intensity workouts from the WHO manual for four hours of workouts a week.
Chair stretches “In the case of those living with disability, especially wheelchair users or those with low mobility, it is important to note that it is possible to avoid sedentary behavior while sitting or lying by doing light-intensity or high-intensity activities that do not involve the lower extremities,” says the WHO.
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Chair yoga helps to unwind upper body muscles without standing up.
Leisurely walks Take a 10-minute walk to work those glutes between afternoon meetings at work.
Balance exercises WHO recommends that adults over 65 practice balance exercise to prevent falling. While brushing your teeth or putting on your VCs, stand on one foot.
Functional strength training The new WHO guidelines cheer functional strength training for older adults.
It’s a predictive strategy that involves strengthening the muscles you’ll need to use later on in life for movement.
Recommended are squats, lunges, and similar strength training workouts.
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