This Week

Physical Exercise Pyramid

Most of the people are familiar with Food Pyramid, but have you ever heard about Physical Exercise Pyramid? According to the researches from many countries, it shows that the Physical Exercise Pyramid can help avoid heart and blood vessel diseases, as well as strengthen the physical condition. As we are under the threat of H1N1, you may take it as a reference.

1st level: Daily Life Physical Exercise (Do it everyday)

Walk stairs instead of using the lift, go to work or go home by foot, have a walk, do the housework like sweeping and mopping the floor, cleaning the windows, etc.

Tips: When you standing and washing dishes, mopping floor and hanging the clothes for at least three minutes or above, your body has entered the moderate level exercise*. To walk the stairs daily with a normal speed and without taking rest frequently, mainly upstairs for at least three minutes or above, it will have the same function of doing exercise.

2nd level: Aerobic Exercise and Recreational Sports (To do frequently like three to five times a week)

Aerobic dance, jogging, cycling, swimming, playing tennis and snooker, skating, etc

Tips: Walk or cycling instead of traveling by vehicles for a short distance destination is recommended. To drop off the bus at a stop before your destination can increase the chance of walking and jogging. To walk at a speed of 3km/hour for at least three minutes or above helps to enter the moderate level exercise.

*Moderate level exercise can prevent many diseases, but what is the meaning of it? When doing 30 minutes exercise and the heartbeat reaches 110 -130 pulse/minute, you then achieve the target of moderate level exercise. However, the calculation is a little bit different according to the age and gender.

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