Physical activity

Evidence suggests that even low- to moderate exercise can have both short- an long-term benefits. Such activities include stair climbing, pleasure walking, gardening, moderate to heavy housework, dancing and home exercise. Other more vigorous activities like swimming, brisk walking, running, or jumping rope are called aerobic activities and can condition your heart and lungs if performed at the proper intensity for at least 30 minutes, 3-4 times a week. If you exercise so you will tend to:

o       Feel more confident, happy and relaxed

o       Control your weight better

o       Have a healthier blood cholesterol level

o       Have lower blood pressure

o       Have strong bones and less osteoporosis

o       Be less likely to have a heart attack

o       Live longer

 Cooper’s test

 Index of physical efficiency. Evaluate the maximum distance covered in 12 minute running or marching

 Maximium theoretic heart rate

reached during physical activity

 220-age

To train a physical activity must be runned for 20-30 minutes for at least 3 times a week at 60-70% of maximum theoretic heart rate

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