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Moderate Intensity Exercise

Health Writer

Is Moderate Intensity Exercise Right For You?

Exercise is an important part of any healthy lifestyle. Not only is it good for your body, it’s good for your mental health, mood, and can improve your sleep quality. While everyone should exercise, your fitness level, mobility, medical conditions, and age affect and determine the types of exercise best suited for you. The right fitness regimen should help you regulate your weight, stay healthy, and build muscle without straining your body. While everybody is different, if you are in your 40’s and 50’s without health complications like diabetes, heart disease or arthritis, moderate intensity exercises may be right for you.

Lose Weight With Moderate Intensity Exercises

As you enter your 40’s and 50’s your body begins to change. Many people begin to put on weight, experience aches and pains, and develop chronic health conditions. Exercise is one of the best ways to combat these changes. Moderate Intensity exercises can help you regulate your weight, build muscle, enhance your mobility, and reduce your chances of developing chronic diseases. Although moderate intensity workouts burn calories at a lower rate than high intensity workouts, they are less likely to negatively affect your joints and bones.

Women Class

Find What Works For You

As with any exercise, always pace yourself and listen to your body. Moderate intensity workouts may be gentler on your body compared to other workouts, but there will still be some added stress on your body. Doing too much or pushing yourself too hard can do more harm than good. You should be mindful of your limitations and take care of your body. If you do so, moderate intensity exercise can be great for you with no major negative effects. According to the American Heart Association, doing 30 minutes of moderate activity 5 days a week is enough to maintain a healthy body. Popular moderate intensity exercises include: cycling, weight lifting or resistance training, hiking, lunges, swimming, gardening or doing other housework, and yoga.

1. Cycling

Cycling is among the best moderate intensity cardio exercises out there, and it’s suitable for almost everyone. Cycling puts less stress on the knees, hips, and back than other cardio exercises which makes it great for people with arthritis, stiffness, or joint pain. Cycling is also a good way to get outside, relieve stress, and build leg muscles all at once.

2. Weight Lifting or Resistance Training

Resistance training is a versatile and effective exercise that almost everyone can benefit from. Weight lifting helps build muscle mass and can increase your body’s metabolic rate. This means your body will run better, you’ll feel better, and you are less likely to become overweight. Adding strength training to your exercise routine may also help slow the rate of age-related muscle and bone density degradation. When you begin strength training, start slow. Begin with lighter weights and gradually increase the amount you lift. This will reduce your chances of becoming injured or sore.  If weights aren’t right for you, skip the gym and equipment completely. Resistance training can be as simple as doing body weight exercises or using resistance bands at home.

Women with Stretch Cords

3. Hiking

If you are looking for or a relaxing, engaging, and effective cardio exercise, hiking may be perfect for you. Going on a daily hike can be a convenient and easy way to exercise. You don’t need any equipment and it is a simple way to strengthen your legs, get your heart pumping, and boost your mood. According to a study conducted by healthcare professionals, hiking can combat stress and anxiety, so it’s also good for your mental health. Remember to start slow and gradually increase your speed and distance. This way your body can adjust, and you can get the most out of this workout.

4. Lunges

Lunges are another example of a simple yet effective moderate intensity exercise. To complete a forward lunge, start by standing with both feet together. Keep one foot in place and take a step forward. As you step out, bend your back knee until your shin is parallel to the floor. Push off your front foot and return to a standing position then repeat on your other leg to complete the rep. As you complete the exercise, keep your back straight and engage your core. This will ensure stay safe and get the full benefits of the exercise. Also, try carrying dumbbells or a barbell plate while you complete your reps for a more intense workout. With consistency, lunges can help you build strength in your hips, quads, glutes, hamstrings and inner thighs.

Lunge Woman

5. Swimming

Swimming is one of the most popular exercises and with good reason. It is great for your cardiovascular health, works your entire body, burns fat, and can even improve your sleep quality. Swimming is also a low impact exercise which means that almost anyone can do it. Even people with injuries, arthritis, back problems, asthma, and other conditions can benefit from the exercise.

6. Gardening or Other Housework

Although house work may not seem like exercise, you’d be surprised how many calories you burn. Doing just 30-45 minutes of housework like gardening, pulling out weeds, mowing the lawn, shoveling snow, or washing cars is the same as completing a moderate intensity workout. A day of walking the dog, watering the lawn, playing with children, and cleaning can easily burn calories and help contribute to your weight loss goals. This is because these activities usually include standing, squatting, bending over, and moving around. If you can’t make it to the gym one day, try taking the stairs, playing with your dog for a few extra minutes or dusting. It may seem small, but it will make a difference in the long run.

7. yoga

Yoga is praised for its mental health benefits; however, the practice is also good for the body. It can be an excellent source of exercise especially the fast-paced versions like Vinyasa yoga. Having a regular yoga practice can lead to better posture, looser muscles, and weight loss. The combination of mindfulness exercises and challenging poses promote a healthy mind and body. For most practices all you need is a mat and yourself, making yoga a convenient and accessible option.

– 5 Benefits of Weight Training

https://www.active.com/fitness/articles/5-benefits-of-weight-training

 

– What Does Moderate Exercise Mean, Anyway?

https://health.clevelandclinic.org/what-does-moderate-exercise-mean-anyway/

 

– Experts Agree: Yoga Can Help You Lose Weight, Especially If You Do This Type of Practice

https://www.popsugar.com/fitness/Can-Yoga-Help-Weight-Loss-46129002

 

– What Are the Top 12 Benefits of Swimming?

https://www.healthline.com/health/benefits-of-swimming

 

– How Hiking Is Good for Body and Mind

https://www.webmd.com/fitness-exercise/features/hiking-body-mind

 

– The top 5 benefits of cycling

https://www.health.harvard.edu/staying-healthy/the-top-5-benefits-of-cycling

 

– The Best Workout for Every Age

https://www.rd.com/health/fitness/best-workout-every-age/

 

– Examples of Physical Activities by Intensity

https://www.k-state.edu/paccats/Contents/PA/PDF/PA%20by%20Intensity.pdf

 

– Keeping fit: how to do the right exercise for your age

https://theconversation.com/keeping-fit-how-to-do-the-right-exercise-for-your-age-108851

 

– Calories Burned During Exercise

http://www.nutristrategy.com/activitylist4.htm

 

– How to Do the Perfect Forward Lunge

https://greatist.com/move/lunge-how-to-do-a-perfect-forward-lunge

All content on InGoodHealth.co is intended for informational and educational purposes only. Consult your healthcare provider for medical advice, diagnosis and treatment.