![]() Additionally, they may take up to 26 weeks of FMLA leave in a single 12-month period to care for a covered servicemember with a serious injury or illness. Eligible employees may take FMLA leave for specified reasons related to certain military deployments of their family members. The FMLA also provides certain military family leave entitlements. Employees are also entitled to return to their same or an equivalent job at the end of their FMLA leave. The Family and Medical Leave Act (FMLA) provides eligible employees up to 12 workweeks of unpaid leave a year, and requires group health benefits to be maintained during the leave as if employees continued to work instead of taking leave. The activities you choose should work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms).(Q) What does the Family and Medical leave act provide? There are many ways you can strengthen your muscles, whether it’s at home or the gym. Try to do at least 1 set of muscle-strengthening activities, but to gain even more benefits, do 2 or 3 sets. Try to do 8-12 repetitions per activity, which counts as 1 set. A repetition is one complete movement of an activity, like lifting a weight or doing one sit-up. To gain health benefits, you need to do muscle-strengthening activities to the point where it’s hard for you to do another repetition without help. These types of activities will help keep you from losing muscle as you get older. What’s important is that you do physical activities that are right for you and your abilities.īesides aerobic activity, you need to do things to make your muscles stronger at least 2 days a week. It all depends on you – the shape you’re in, what you feel comfortable doing, and your health condition. This means that walking may feel like a moderate-intensity activity to you, but for others, it may feel vigorous. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity.Įveryone’s fitness level is different. Intensity is how hard your body is working during aerobic activity. You can do moderate- or vigorous-intensity aerobic activity, or a mix of the two each week. You won’t be able to say more than a few words without stopping to catch your breath. Your heart rate will increase quite a bit, and you’ll be breathing hard. Vigorous-intensity activity is a 7 or 8 on this scale. You’ll also notice that you’ll be able to talk, but not sing the words to your favorite song. It will make you breathe harder and your heart beat faster. On a 10-point scale, where sitting is 0 and working as hard as you can is 10, moderate-intensity aerobic activity is a 5 or 6. How do you know if you’re doing moderate or vigorous aerobic activity? Bicycle riding (stationary or outdoors).Some yard work, such as raking and pushing a lawn mower.Intensity is how hard your body is working during physical activity. Even something as simple as walking is a great way to get the aerobic activity you need, as long as it’s at a moderately intense pace. ![]() As long as you’re doing aerobic physical activities at a moderate- or vigorous-intensity, they count towards meeting the aerobic guideline. From pushing a lawn mower, to taking a dance class, to walking or biking to the store – these types of activities and more count. If chronic conditions affect your ability to meet these recommendations, be as physically active as your abilities and conditions allow.Īerobic physical activity or “cardio” gets you breathing harder and your heart beating faster. Activities to improve balance such as standing on one foot about 3 days a week.At least 2 days a week of activities that strengthen muscles.Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running. At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate intensity activity such as brisk walking.Your health benefits will also increase with the more physical activity that you do. Keep in mind, some physical activity is better than none at all. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others. It can prevent or delay many of the health problems that seem to come with age. As an older adult, regular physical activity is one of the most important things you can do for your health. ![]()
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