Moderately intense activity can include three or more 10-minute brisk daily walks, raking, stationary cycling, general house cleaning, home gardening or actively playing with the children. Remember that any short, cumulative activity is beneficial. Level 1 starts with incorporating daily activities, such as using the stairs or parking further than usual. Activity patterns intensify during Level 2 by adding aerobic exercise and recreational activities with physician approval for sedentary persons over 45 years of age. In Level 3, flexibilty and strength exercises are performed three times a week.
Examples are weight lifting, push-ups or softball.
Level 4 is devoted to consciously cutting down on sitting or inactivity for long periods. At the office, walk down the hall every half hour, or walk around while speaking on the telephone at home or work. Weight training for stronger muscles is important in preventing some aging problems. Muscle mass allows the body to be agile, active and provides adequate strength to help prevent injuries and falls. Muscle mass also consumes calories and helps prevent weight.