Exercising regularly is essential for a healthy lifestyle. But, have you ever wondered how long you should exercise to get the maximum health benefits?.

While the duration of exercise does depend on factors like age, weight, and overall health, the American Heart Association recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week for adults.

What are Moderate-Intensity Exercises?

Moderate-intensity exercises elevate your heart rate, but you can still talk during the workout. Examples of moderate-intensity exercises include:.

Brisk walking
Bicycling at a casual pace
Gardening or yard work
Dancing

If you engage in moderate-intensity exercises for 30 minutes a day, for five days a week, you will meet the recommended 150 minutes of physical activity per week.

What are Vigorous-Intensity Exercises?

Vigorous-intensity exercises are more challenging and will make your heart beat faster. You may find it difficult to speak during these workouts. Examples of vigorous-intensity exercises include:.

Running or jogging
Swimming laps
Playing basketball or soccer
Jumping rope

If you engage in vigorous-intensity exercises for 25 minutes a day, for three days a week, you will meet the recommended 75 minutes of physical activity per week.

What if You Don’t Have Time for a Full Workout?

If you don’t have time for a full 30-minute or 25-minute workout, you can still reap the benefits of exercise. The American Heart Association suggests breaking down your exercise routine into 10-minute increments.

For instance, you can take a brisk walk for 10 minutes during lunch break and then walk for another 10 minutes after dinner.

Strength-Training Exercises

In addition to aerobic or cardiovascular exercises, strength-training exercises are also significant for building muscle mass and improving overall fitness.

The American College of Sports Medicine suggests doing strength-training exercises two to three times a week. You can use free weights, machines, or resistance bands during your strength-training routine.

The Benefits of Regular Exercise

Regular exercise has numerous physical and mental health benefits. Some of them include:.

Improved heart health and reduced risk of heart disease
Lowered blood pressure and cholesterol levels
Reduced risk of cancer, diabetes, and other chronic diseases
Better sleep quality
Reduced stress levels and improved mental health
Increased energy levels and improved mood

Conclusion

Exercising for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity workouts per week is recommended for adults. However, even a few minutes of physical activity can make a difference in your health.

So, make an effort to incorporate exercise into your daily routine and enjoy the numerous benefits of a healthier lifestyle.