The benefits of staying active
Are you getting enough exercise?
Unit 5 Reading 1
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1How much physical activity do you do in a week? Are you getting enough exercise? Regular activity benefits your health in many ways. For example, people who exercise regularly are less likely to suffer from many chronic diseases¹, such as heart disease, type 2 diabetes², stroke³ and some cancers. Experts say adults who exercise for just 150 minutes a week can reduce their risk of serious illness by 50%. In addition, regular exercise increases life expectancy⁴ and reduces the risk of early death by 30%. It also improves your mood, self-esteem and sleep quality.
2Today, most adults are much less active than in the past because our jobs are far less physical than the work our grandparents used to do. In fact, many of us spend seven hours or more just sitting in a chair each day. This lack of regular physical activity means that people burn fewer calories than in the past, so we need to make an extra effort to use up all our energy. According to experts, adults need to do two and a half hours of moderate exercise per week. This could be fast walking or cycling on a flat road. In addition, it is important to do exercises to strengthen muscles two or three times a week.
3Exercise can be expensive, but it doesn't have to be. Team sports, such as football or basketball, can be cheap because all the players share the cost of the field or court. Joining a recreational sports league is usually an inexpensive way of getting exercise and can be very social, too. Local leisure centres usually offer squash and badminton at low rates if you book a court at off-peak times, and you may be able to get a reduced-price gym membership, too.
4If you don't want to spend any money at all, try one of the following activities. Go for a run; the only equipment you need is a pair of running shoes. If you take the bus, try getting off one stop early and walking the extra distance. Go to the park. Try getting a group of friends or family together for a game of football, or play the kinds of running games you haven't played since you were a child. This is a great way to involve the whole family and also help you keep fit. Alternatively, if you want to stay at home, gardening or doing housework are great ways to keep fit, and you can enjoy the benefit of a nice garden and a tidy house, too!
5Although adults should do two and a half hours of exercise a week, you don't have to do it all at one time. Split the time into ten-minute chunks! If you do ten minutes before work, ten minutes during your lunch break and ten minutes after work, five days a week, you've achieved the target! You could also go swimming during your lunch hour two or three times a week and you've done it! In brief, there are many easy ways of keeping fit. If we all recognize the value of doing this, we will live longer and be healthier.