{"id":1605,"date":"2012-03-30T12:48:50","date_gmt":"2012-03-30T16:48:50","guid":{"rendered":"http:\/\/www.burnttoastvinyl.com\/blog\/?p=1605"},"modified":"2022-10-09T17:49:45","modified_gmt":"2022-10-09T21:49:45","slug":"denison-witmer-three-little-birds-live","status":"publish","type":"post","link":"https:\/\/www.burnttoastvinyl.com\/blog\/?p=1605","title":{"rendered":"Denison Witmer “Three Little Birds” live"},"content":{"rendered":"
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Topic Overview<\/h2>\n
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Aerobic activity raises your heart rate and keeps it up for a while. This increases the amount of oxygen delivered to your heart and muscles. Over time, this kind of activity benefits your heart, your muscles, your mood and self-esteem, and your amount of energy. It can lower your blood pressure, cholesterol, blood sugar, body fat, anxiety and depression, and fatigue.<\/p>\n

Finding the right activity<\/h3>\n

Experts say to do regular\u00a0moderate activity<\/span>\u00a0and\/or\u00a0vigorous-intensity activity<\/span>.<\/p>\n

Here are some ideas for both types of activities. You can boost many of the moderate activities in the left column to a vigorous level by doing them faster or harder.footnote<\/span>1<\/sup><\/p>\n\n\n\n<\/colgroup>\n\n\n\n\n\n\n
Moderate intensity<\/td>\nVigorous intensity<\/td>\n<\/tr>\n
General exercise:<\/p>\n
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  • Brisk walking<\/li>\n
  • Light to moderate calisthenics (for example, home exercises, back exercises, getting up and down from the floor)<\/li>\n
  • Low-impact aerobic dancing<\/li>\n
  • Jogging on a small trampoline<\/li>\n
  • Weight lifting, body building, using a lot of effort<\/li>\n
  • Light to moderate workouts on gym equipment like Nautilus or Universal machines or a rowing machine<\/li>\n<\/ul>\n<\/td>\n
General exercise:<\/p>\n
    \n
  • Walking uphill, jogging or running<\/li>\n
  • Heavy calisthenics (push-ups, sit-ups, jumping jacks, etc.)<\/li>\n
  • High impact aerobic dancing<\/li>\n
  • Jumping rope<\/li>\n
  • Using a stair-climber or skiing machine<\/li>\n
  • Stationary bicycling, with vigorous effort<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
Water exercises:<\/p>\n
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  • Treading water with moderate effort<\/li>\n
  • Water aerobics or water calisthenics<\/li>\n
  • Kayaking, canoeing, white-water rafting<\/li>\n
  • Springboard or platform diving<\/li>\n
  • Paddle boating<\/li>\n<\/ul>\n<\/td>\n
Water exercises:<\/p>\n
    \n
  • Swimming laps with fast, vigorous effort<\/li>\n
  • Treading water with fast, vigorous effort<\/li>\n
  • Water jogging<\/li>\n
  • Rowing a canoe in competition<\/li>\n
  • Skin diving and scuba diving<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
Outdoor activities:<\/p>\n
    \n
  • Fishing and hunting<\/li>\n
  • Playing with a Frisbee<\/li>\n
  • Children’s games, like hopscotch, 4-square, and dodge ball<\/li>\n
  • Playing on playground equipment<\/li>\n
  • Downhill skiing<\/li>\n
  • Shovelling snow<\/li>\n<\/ul>\n<\/td>\n
Outdoor activities:<\/p>\n
    \n
  • Horseback riding\u2014trotting or galloping<\/li>\n
  • Competitive sports like rugby, field hockey, and soccer<\/li>\n
  • Hiking with a backpack<\/li>\n
  • Mountain biking<\/li>\n
  • Ice skating quickly (more than 15 kph)<\/li>\n
  • Snowshoeing and cross-country skiing<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
House and garden work:<\/p>\n
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  • Sweeping, vacuuming, and mopping floors<\/li>\n
  • Washing the car with vigorous effort<\/li>\n
  • Sweeping the garage, sidewalk, or patio<\/li>\n
  • Washing the dog<\/li>\n
  • Mowing or raking the lawn<\/li>\n
  • Digging in the garden<\/li>\n<\/ul>\n<\/td>\n
House and garden work:<\/p>\n