1. For the beginners, the amount of cumulative activity time is more important than the type and manner of activity.
2. Select any level in the Activity Pyramid that best fits your lifestyle and health needs. Just 30 minutes of the different activities over the course of the day is healthy.
3. Everyday physical activity counts. Taking-in more activities into your daily routines make you metabolically efficient. Day to day activities are cheap, convenient, and easy-to-do. They should be done as a habit.
4. To improve your cardiovascular endurance, you can choose to do aerobic exercises 3-5 times a week at least 30-45 minutes a day or longer. Doing it regularly helps you lose weight or at least prevent weight gain.
5. To lose 0.50 lbs a week, burn at least 2,000-3,000 Kcal per week (assuming that you have the same regular caloric intake). For example, for a 75 kg male, walking briskly for 45 minutes in 6 days will burn 2,028 Kcal per week, 338 Kcal x 6 days.
6. Talk to your doctor if you have any health concerns before starting any physical activity strategy.
7. Recreational activities are not only enjoyable but also healthy. If done regularly, it can help you improve your physical fitness level.
8. Strength and flexibility activities are important for muscle toning. It also helps you burn some excess fat if you do it often, together with other activities.
9. Leisure or ‘ease' activities are enjoyable too. It makes you burn some calories but is not advised as a principal or main activity if your goal is weight reduction or cardio-vascular endurance improvement.
10. Activities that will burn the least calories should not be prefered.
11. To make leisure activities or strength and flexibility activities effective for health, they have to be done often - at least 2-3 times a week 30-45 minutes each time, or longer.
12. For total health, we need to burn at least 700-1,000 Kcal per week. For example, for a 60 kg female, walking briskly for 30 minutes in 5 days will burn 900 Kcal per week, 180 Kcal x 5 days.
13. No one is too old to enjoy the benefits of regular physical activities.
14. You will feel better, look younger, maintain healthy weight, and live longer with regular physical activities.

~Ae Dechavez

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