Follow These 8 Tips To Stay Healthy, ICMR Suggests Routine For Physical Activity

Physical exercise is necessary to stay healthy. If time is limited, do less exercise, but do it. If you do yoga and exercise, your health will remain even better. The Indian Council of Medical Research (ICMR) has given a routine regarding which exercise should be done and for how long. You are also advised to follow this routine. Tips have also been provided for those who have busy schedules.

Follow These 8 Tips

1. Adult people should walk briskly for at least 30 to 45 minutes daily.
2. Children should engage in at least 60 minutes of physical activity daily. This can help prevent overweight and obesity.
3. Physical activity controls body weight, reduces fat and improves the immune system.
4. Muscles, bones and joints become stronger. Flexibility increases.
5. Being physically active significantly reduces the risk of chronic diseases like diabetes, high blood pressure, heart disease and many types of cancer.
6. Physical activity reduces the risk of chronic diseases and maintains health.
7. Physical activity makes a person happy, increases his self-confidence and relieves stress.
8. Yoga is also a physical activity. It includes physical and mental exercises along with breathing exercises.

ICMR Told This Routine

1. Sleep: 480 minutes (8 hours)
2. Office work: 480 minutes (8 hours)
3. Housework (cleaning, cooking or washing utensils): 220 minutes (about 3 and a half hours)
4. Personal care (bathing, etc.), eating, watching TV: 180 minutes (3 hours)
5. Physical activity (yoga, walking, gardening, dancing, etc.): 60 minutes
6. Aerobics exercise (brisk walking, running, swimming, cycling etc.): 20 minutes

Find Time For Physical Activity In This Way From Your Busy Schedule

Many people do not get time for exercise due to their busy schedules. ICMR has also given exercise tips to such people. These tips are as follows:

• Use a standing desk in the office. If this is not possible, then get up for some time every half hour.
• Take a walk for 5 to 10 minutes every 1-2 hours.
• If you receive a call at home or office, talk while walking.
• Use stairs instead of lifts.
• If you are watching TV, stand up and move around every few minutes or take a walk during breaks.