Shared by the Mayo Clinic
For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
- Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefits, but even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefits.
Moderate aerobic exercise includes activities like brisk walking. Vigorous aerobic exercise includes activities like running. Strength training can include use of weight machines, your own body weight or resistance tubing.
As a general goal. aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more.
- Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise using a weight resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
Reducing sitting time is important too. The more hours you sit each day, the higher your risk of metabolic problems. Sitting too much can negatively impact your health and longevity even if you get the recommended amount of daily physical activity.
Short on long chunks of time? Even brief bouts of activity offer benefits. For instance, if you can’t fit in one 30 minute walk during the day, try a few five minute walks instead. Any activity is better than none. What’s more important is making regular physical activity part of your lifestyle source. Mayo clinic.