Keeping healthy in daily life by doing housework and gardening
The importance of exercise is widely known, so we often decide to start exercising every year. In particular, aerobic exercise is essential because it makes the heart and lungs healthy. Why do I keep putting off exercise? Is it because of the thought that I can set aside time and go somewhere to exercise? For such a person, the health medical media ‘Medicinnet’ recently introduced five aerobic exercises that can be done at home.
The Centers for Disease Control and Prevention (CDC) states that to reap the benefits of aerobic exercise, your heart rate should be between 64 and 76 percent of your maximum heart rate during moderate intensity exercise and between 77 and 93 percent of maximum heart rate during vigorous exercise. . You can exercise at this intensity as part of your daily life.
1. Climb the stairs
If there are stairs on the way home, you are lucky. This is because you have no choice but to do aerobic exercise. Especially on the day you saw the market, if you climb the stairs with both hands full, you can see the effect equivalent to vigorous exercise. The US Department of Health and Human Services (HHS), in its publication “Physical Activity Guidelines for Americans,” recommends 150 to 300 minutes of this activity per week.
2. Clean the house
If you move your elbows with moderate intensity and clean them, your heart will become stronger. The National Heart, Lung and Blood Institute (NHLBI) of the United States said, “If you wipe windows or floors for 45 to 60 minutes, it becomes moderate intensity aerobic exercise.”
A study published in the Journal of the American Heart Association found that women who did four hours a day of cooking and other chores had a lower risk of stroke and a 43% lower risk of heart disease than women who did less than two hours a day of housework. Introduced. Dr. Steve Nguyen, a researcher at the Herbert Wertheim School of Public Health at the University of California, said, “Every movement that involves getting up from a chair and engaging in various activities is effective in preventing cardiovascular disease.”
3. Jump rope
The NHLBI announced that 15 minutes of jumping rope is a moderate intensity exercise. The Journal of Pharmacy and Technology reported that the group that jumped rope every day for 12 weeks had a higher VO2 max than the control group. Peak oxygen uptake is the maximum amount of oxygen that can be inhaled into the body during exercise. If you inhale enough oxygen, you can make a lot of energy in the mitochondria in your cells. The Cleveland Clinic explained that having a high VO2 max means that your heart and lungs are healthy.
4. Aerobic Yoga
HHS states that while not all yoga is aerobic, Vinyasa Yoga is a moderate-intensity aerobic exercise. A study recently published in the Journal of Family Medicine and Primary Care found yoga to be more effective than other aerobic exercises or Zumba dancing for lowering blood pressure.
5. Gardening
If you live in a house with a garden or vegetable garden, you have the opportunity to strengthen your heart by tending to it. This is because all the acts of weeding and watering are also good aerobic exercise.