In adults aged 18–64, physical activity includes leisure time physical activity (for example: walking, dancing, gardening, hiking, swimming), transportation (e.g. walking or cycling), occupational (i.e. work), household chores, active play, games, sports or planned exercise, in the context of daily, family, and community activities. In order to improve cardiorespiratory and muscular fitness, bone health, reduce the risk of NCDs and depression:
- Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity.
- Aerobic activity should be performed in bouts of at least 10 minutes duration.
- For additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate- and vigorous-intensity activity.
- Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.
- Even after a long week, I feel the classes re-invigorate. It is amazing to think that this is all through what looks like gentle exercise, but it does happen. I have found my fitness has improved. My breathing capacity has definitely improved. I did a breathing test with the nurse last week called spirometry - It stated that I had the lung age of a 22 year old.......... I'll tell you now...... though I may look young, and feel young..... I'm not that young, so it was a real compliment. Tai Chi yoga chi gung all harmonise brilliantly in Lishi and complement each other so well