In today’s fast-paced world, where we spend most of our time sitting in front of screens, maintaining an active lifestyle is crucial for good health.

Apart from helping you maintain a healthy weight, regular exercise can also lower your risk of chronic diseases, such as heart disease, diabetes, and cancer.

But what is the optimal amount of physical activity you should be doing to reap these benefits? Here’s what the experts say:.

The World Health Organization (WHO) recommends that adults aged 18-64 engage in at least 150 minutes of moderate-intensity aerobic physical activity, or at least 75 minutes of vigorous-intensity aerobic physical activity, per week.

Additionally, they recommend muscle-strengthening activities at least two days per week.

The American Heart Association (AHA) recommends similar guidelines of 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities at least two days per week. They also emphasize the importance of reducing sedentary behavior, such as sitting, by engaging in physical activity throughout the day.

The Centers for Disease Control and Prevention (CDC) also recommend at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities at least two days per week. They also recommend that adults engage in balance training at least three days per week, especially older adults who are at risk of falls.

What is Moderate-Intensity Aerobic Physical Activity?

Moderate-intensity aerobic physical activity includes activities that increase your heart and breathing rate, such as brisk walking, cycling, or swimming. You should be able to talk but not sing while doing these activities.

What is Vigorous-Intensity Aerobic Physical Activity?

Vigorous-intensity aerobic physical activity includes activities that make you breathe hard and fast, such as running, aerobic dancing, or playing basketball. You should have difficulty talking while doing these activities.

What are the Benefits of Regular Physical Activity?

Regular physical activity has numerous health benefits, including:.

Reduced risk of heart disease, stroke, and high blood pressure
Reduced risk of type 2 diabetes and metabolic syndrome
Reduced risk of certain cancers, such as colon and breast cancer
Improved bone health
Improved mental health, including reduced risk of depression and anxiety
Improved cognitive function, including better memory and attention
Improved sleep quality
Increased longevity

What are the Risks of Inactivity?

Inactivity, on the other hand, can lead to a number of health problems, including:.

Increased risk of heart disease, stroke, and high blood pressure
Increased risk of type 2 diabetes and metabolic syndrome
Increased risk of certain cancers, such as colon and breast cancer
Decreased bone density and increased risk of osteoporosis
Decreased muscle mass and strength
Weight gain and obesity
Depression and anxiety
Poor sleep quality

Can You Get Too Much Physical Activity?

While regular physical activity is important for good health, there is such a thing as too much exercise. Excessive exercise can lead to injuries, fatigue, and burnout.

It can also weaken your immune system and increase your risk of overuse injuries and stress fractures.

If you’re a competitive athlete or engage in high-intensity training, it’s important to balance your workouts with proper rest and recovery. Listen to your body and take breaks when you need to.

How Can You Make Physical Activity a Habit?

If you’re not used to regular exercise, getting started can be challenging. Here are some tips to help you make physical activity a habit:.

Start slow and gradually increase your activity level over time
Find activities you enjoy and make them a part of your routine
Get a workout buddy to hold you accountable and make exercise more fun
Mix it up with different types of activities to keep things interesting
Set realistic goals and track your progress
Make physical activity a part of your daily routine, such as taking a walk during your lunch break or doing a home workout before work
Use technology, such as fitness apps or fitness trackers, to help you stay motivated and on track

Conclusion

The optimal amount of physical activity for good health depends on your age, fitness level, and goals.

However, most experts recommend at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities at least two days per week. By making physical activity a habit, you can improve your health and reduce your risk of chronic diseases.