PATHFIT 1

    Subdecks (3)

    Cards (78)

    • Endurance
      Refers to your body's physical capability to sustain an exercise for an extended period.
    • Strength
      The ability to carry out work against a resistance. Strength is the maximal force you can apply against a load.
    • Balance
      The ability to control your body's position, whether stationary (i.e. a complex yoga pose) or while moving.
    • Flexibility
      The ability of a joint or series of joints to move through an unrestricted, pain free range of motion.
    • Vigorous activities
      The activities which requires the highest amount of oxygen consumption to complete the activity.
    • Physical activity
      is any movement that is carried out by the muscles that require energy. In other words, it is any movement a person does.
    • Exercise
      is, by definition, planned, structured, repetitive and intentional movement. It is also intended to improve or maintain physical fitness.
    • Cardiovascular exercise
      by definition, is any exercise that challenges the heart and vascular systems to increase the heart’s ability to pump blood and distribute oxygen to the tissues of the body.
    • Endurance exercise

      often referred to as aerobic, increase your breathing and heart rates. Examples: Brisk walking or jogging, dancing, cycling, swimming.
    • Strength Exercises
      Keeping your muscles strong can help with your balance and prevent falls and fall-related injuries. Stimulates bone growth, lowers blood sugar, assists with weight control, improves posture, and reduces stress and pain in the lower back and joints.
      Examples: Lifting Weights, Overhead arm curl, Arm curls, Wall push-ups, Squats
    • Balance Exercises
      Improving your balance makes you feel steadier on your feet and helps prevent falls.

      Examples: Tai Chi, Standing on one foot, The heel-to-toe walk, The balance walk
    • Flexibility Exercises
      Stretching the muscles routinely makes them longer and more flexible, which increases your range of motion and reduces pain and the risk for injury.
      Examples: The back stretch exercise, The inner thigh stretch, The ankle stretch, The back of leg stretch
    • Children and adolescents aged 5-17 years

      • Should do at least an average of 60 minutes per day of moderate-to-vigorous intensity, mostly aerobic, physical activity, across the week. • Should incorporate vigorous-intensity aerobic activities, as well as those that strengthen muscle and bone, at least 3 days a week. • Should limit the amount of time spent being sedentary, particularly the amount of recreational screen time.
    • Adults aged 18–64 years

      • Should do at least 150–300 minutes of moderate-intensity aerobic physical activity
      • Or at least 75–150 minutes of vigorous-intensity aerobic physical activity
      • Or an equivalent combination of moderate- and vigorous-intensity activity throughout the week
      • Should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits
      • May increase moderate-intensity aerobic physical activity to more than 300 minutes
      • Or do more than 150 minutes of vigorous-intensity aerobic physical activity
      • Or an equivalent combination of moderate- and vigorous-intensity activity throughout the week for additional health benefits
      • Should limit the amount of time spent being sedentary
      • Replacing sedentary time with physical activity of any intensity (including light intensity) provides health benefits
      • To help reduce the detrimental effects of high levels of sedentary behavior on health, all adults and older adults should aim to do more than the recommended levels of moderate- to vigorous-intensity physical activity
    • Adults aged 65 years and above

      • Same as for adults aged 18-64 years; and
      • As part of their weekly physical activity, older adults should do varied multicomponent physical activity that emphasizes functional balance and strength training at moderate or greater intensity, on 3 or more days a week, to enhance functional capacity and to prevent falls.
    • Regular physical activity and exercise
      • Improve muscular and cardiorespiratory fitness
      • Improve bone and functional health
      • Reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer, and depression
      • Reduce the risk of falls as well as hip or vertebral fractures
      • Help maintain a healthy body weight
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