Aerobic Activities make you breathe harder and your heart beat faster. Those that require moderate physical effort include but are not limited to: biking slowly, canoeing, ballroom dancing, general gardening, using your manual wheelchair, arm cycling, walking briskly and water aerobics. Vigorous activities are basketball, jumping rope, running or bicycling on hills, soccer, swimming laps and martial arts.
Not sure whether you are at a moderate or vigorous activity level? Try the talk test. If you can talk while you are active but you can't sing, then you are participating at a moderate level. If you can only say a few words without stopping to catch your breath, then you are engaging in vigorous activity.
Muscle-Strengthening Activities make your muscles stronger. Various activities can different muscle groups - legs, hips, back, chest, stomach, shoulders and arms. Consider a variety of activity to balance you workout and body. These might include but not limited to: lifting weights, push-ups, sit-ups, and working with resistance bands. Common household items such as bottled water and soup cans can also be used.
Bone-Strengthening Activities produce a force on the bones that promotes bone growth and strength. This force is commonly produced by impact with the ground. The good news: bone-strengthening activities can also be aerobic and muscle-strengthening like running, jumping rope, basketball, tennis and hopscotch.
Balance and stretching activities enhance physical stability and flexibility, which reduce the risk of injuries. Activities like basic stretches, dynamic stretching, yoga, pilates and tai chi prevent stiffness, enhance your balance and help keep your joints flexible while warming up to get ready for other activities. They may even help reduce your chance of injury during other activities.
No matter which activity you choose to engage in be sure you are doing it correctly for the best benefit and lessen your chances of injury.