How Much Exercise Do I Need?
Source: MedlinePlus Health Topics, U.S. National Library of Medicine
Regular exercise is one of the best things you can do for your health. It has many benefits . It can improve your overall health and fitness and reduce your risk for many chronic diseases. To get the most benefit, here's how much physical activity you should get: For adults Get at least 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity aerobic physical activity each week. Or you could do a combination of the two: Try to spread your physical activity out over several days of the week. That's better than trying to do it all in one or two days. Some days you may not have long blocks of time to do physical activity. You can start slowly and break your exercise time into chunks. Even small amounts of exercise can be helpful. Aerobic activities include walking fast, jogging, swimming, and biking. Moderate intensity means that while you are doing that activity you should be able to say a few words in a row but not sing. Vigorous intensity means that while you are doing that activity, you won't be able to say more than a few words without stopping for a breath. Also, do strengthening activities two or more days per week: Strengthening activities include lifting weights, working with exercise bands, and doing sit-ups and pushups. Choose activities that work all parts of your body your legs, hips, back, chest, stomach, shoulders, and arms. For each exercise, try repeating the movement 8 to 12 times. As you get stronger, work up to doing 2 or 3 rounds of each exercise for the best results. If you are an older adult , you may also benefit from a combination of activities that include aerobic exercises, strength or resistance training, and balance training. Balance training such as walking heel-to-toe or standing on one leg may help improve stability and prevent falls. Before you start exercising, check with your health care provider to determine the best type or amount of activity for you based on your fitness level and health. For preschool-ag