For many people who want to stay healthy, the idea of exercising regularly can be a daunting task. Even the thought of having to dedicate a significant amount of time and energy to working out is enough to deter many individuals from even trying.

However, the benefits of regular exercise cannot be ignored, and it’s essential to understand just how much exercise is needed to maintain good health.

What Does the Research Say?

According to the World Health Organization (WHO), adults between the ages of 18 and 64 should aim to engage in at least 150 minutes of moderate-intensity aerobic physical activity per week.

For those who prefer more vigorous activity, the recommendation is at least 75 minutes per week. The WHO also recommends engaging in muscle-strengthening activities at least two days per week.

This amount of exercise has been associated with a decreased risk of various chronic health conditions, including obesity, heart disease, type 2 diabetes, and some forms of cancer.

Studies have also shown that regular exercise can improve mental health, reduce stress levels, and lead to better sleep.

What Counts as Moderate-Intensity Aerobic Physical Activity?

Moderate-intensity aerobic physical activity is any activity that raises your heart rate and makes you breathe harder than normal. Examples include brisk walking, cycling, swimming, and dancing.

The goal is to engage in at least 150 minutes per week of this type of activity.

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What Counts as Vigorous-Intensity Aerobic Physical Activity?

Vigorous-intensity aerobic physical activity is any activity that raises your heart rate significantly and makes you breathe much harder than normal. Examples include running, jogging, fast cycling, and competitive sports.

For those who prefer this type of activity, at least 75 minutes per week is recommended.

What Are Muscle-Strengthening Activities?

Muscle-strengthening activities are exercises that work the major muscle groups of the body, including the legs, arms, shoulders, chest, back, and abdomen.

Examples include weight lifting, resistance band exercises, push-ups, sit-ups, squats, and lunges. The recommendation is to engage in muscle-strengthening activities at least two days per week.

What Are Some Tips for Getting Started?

If you’re new to exercise, starting slowly is essential. Trying to do too much too quickly can lead to injury and discourage you from continuing. Here are some tips to get started:.

1. Start with a 10-minute walk around your neighborhood and gradually increase your time and distance.
2. Join a fitness class or hire a personal trainer who can guide you and make sure you’re doing exercises correctly.
3. Find an exercise partner or join a sports league that meets regularly to provide accountability and encouragement.
4. Set achievable goals and track your progress to stay motivated and see the benefits of your hard work.

Conclusion

Exercise is an essential part of maintaining overall health and well-being. While the thought of engaging in regular physical activity may seem daunting, it’s important to understand that even small changes can make a big difference.

By following the WHO’s recommendations of at least 150 minutes of moderate-intensity aerobic physical activity, 75 minutes of vigorous-intensity activity, and muscle-strengthening exercises at least two days per week, individuals can significantly improve their health and reduce their risk of various chronic diseases.