Physical activity and exercise are fantastic methods to feel better, improve your health, and have fun. The U.S. Department of Health and Human Services suggests the following exercise recommendations for the majority of healthy adults:
aerobic exercise Get 75 minutes of severe aerobic exercise, 150 minutes of moderate aerobic exercise, or a combination of the two per week. The instructions advise spreading out this activity over the course of a week. At least 300 minutes per week are advised to promote even greater health benefits and help with weight loss or maintaining weight loss. But even a little bit of exercise is beneficial. Short bursts of activity throughout the day might add up to health benefits.
exercising your muscles. At least twice a week, perform strength-training activities for all the major muscle groups. When performing each exercise, try to choose a weight or resistance level that causes your muscles to become fatigued after 12 to 15 repetitions.
Exercises that fall under the category of moderate aerobic activity include brisk walking, biking, swimming, and lawn mowing. Running, strenuous yard labor and aerobic dancing are examples of activities that qualify as vigorous aerobic exercise. Use of weight machines, your own body weight, heavy bags, resistance tubing or paddles in the water, or exercises like rock climbing can all be considered forms of strength training.
You might need to increase your moderate aerobic activity if you want to lose weight, achieve certain fitness goals, or reap additional advantages.
Remember to check with your doctor before starting a new exercise program, especially if you have any concerns about your fitness, haven't exercised for a long time, or have chronic health problems, such as heart disease, diabetes, or arthritis.
