Maintaining an active one requires regular exercise, but many individuals are unsure of how much they should do each week to reap the benefits. Your objectives and degree of fitness will determine the answer, but here is a basic breakdown to get you started.
The Basics: Minimum Exercise Recommendations
The Mayo Clinic recommends the following weekly activity levels for adults:
- Aerobic Exercise: At least 150 minutes of moderate-intensity activity (like brisk walking or dancing) or 75 minutes of vigorous-intensity exercise (like running or cycling).
- Strength Training: Two or more sessions per week that target all major muscle groups.
What Counts as Moderate vs. Vigorous Exercise?
- Moderate: Activities that increase your heart rate but still let you talk (e.g., walking, yoga, or light cycling).
- Vigorous: Exercises that make you breathe harder and raise your heart rate significantly (e.g., running, swimming laps, or aerobics).
Health Benefits of Regular Exercise
- Improved cardiovascular health
- Enhanced mood and mental health
- Increased energy levels
- Better sleep quality
- Support for weight management
Tips for Staying Active
- Break it up: You don’t have to do all your weekly exercise in one go. Even 10-minute bursts of activity add up.
- Make it fun: Choose activities you enjoy to stay motivated.
- Stay consistent: Set realistic goals and build exercise into your routine.
Listen to Your Body
If you’re new to exercising, start slow and gradually increase your intensity. Always check with a healthcare professional if you have medical concerns or conditions.
Staying active doesn’t have to be complicated! With a little planning, you can meet these guidelines and enjoy the many benefits of a fit and healthy lifestyle.
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