Get fit with MVPA! Only 30 minutes a day to a new you!

Get fit with MVPA! Only 30 minutes a day to a new you!

MOVE THAT BODY!

It’s time to get that body moving, get healthy and improve your overall mental and physical well-being! Ready for a better quality of life? Start today with MVPA (moderate to vigorous physical activities)!

 

WHY MVPA?

Want to get a headstart on your health? MVPA is one way you can start feeling great. We know your lives can be busy, you don’t actually need to dedicate a huge chunk of your day to working out. All you really need is 30 minutes, five times a week. 150 minutes per week - that’s all you need to get started on the brand new you!

BENEFITS OF MVPA

Reduced risk of diabetes, high blood pressure, heart disease, and stroke.

Get your heart healthier and happier by simply getting it pumping for at least 30 minutes per day. Regular activity has the ability to lower your blood pressure while improving cholesterol levels, causing less stress to your most important organ in the long run.

Keep bones, muscles and joints strong.

Muscles aren’t the only parts of your body that get stronger with exercise; your bones also get a boost in strength and density with regular physical activity. If you’re wondering how - weight-bearing exercises such as jogging and strength training are excellent choices.

Help control and maintain a healthy weight.

You may not necessarily see a dramatic decrease in weight, but 30 minutes of moderate-intensity physical activity a day is sufficient to help you maintain a good physique.

Most importantly, look and feel great!

MODERATE TO VIGOROUS INTENSITY PHYSICAL ACTIVITIES

Moderate-intensity physical activities refer to those that cause a noticeable increase in breathing rate and heart rate. Vigorous-intensity physical activities refer to those that cause large increases in breathing rate and heart rate.

Here are some recommended Moderate to Vigorous Physical Activities (MVPA) that everyone can enjoy.

MODERATE INTENSITY 

VIGOROUS INTENSITY 

  • Brisk Walking
  • Dancing
  • Leisure Swimming
  • Leisure Cycling
  • Jogging
  • Running
  • Fast cycling
  • Fast swimming
  • Aerobics

 

HOW DO YOU KNOW IF YOUR ACTIVITY OF MODERATE TO VIGOROUS INTENSITY?

To gauge your level of intensity, you can simply measure your heart rate during your activities. MVPA is attained when you reach at least 64% of your maximum heart rate. (i.e. 64% x Maximum Heart Rate = MVPA)

Use the formula below to estimate your age-predicted maximum heart rate:
220 – Your Age = Maximum Heart Rate

TOO MUCH MATH?

Yeah the whole math part got us confused as well - here’s how you can avoid all the math and know if your workout is MVPA! Invest in heart-rate monitoring trackers from AXTRO Sports such as Actxa Spur, Fitbit Alta HR, Fitbit Charge 2, Fitbit Ionic, Fitbit Versa, Garmin Fenix 5s, Garmin Fenix 5x, Garmin Forerunner 35, Garmin Forerunner 645, Garmin Vivoactive 3, Garmin Vivomove HR.

Actxa
Fitbit
Garmin

 

Let’s aim for at least 150 minutes of moderate to vigorous physical activities every week. Stay strong and keep healthy!

 

Next article Nonda: The Smart Car Technology that keeps your car healthy (and saves money!)

Leave a comment

Comments must be approved before appearing

* Required fields