For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
- Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week.
- Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
As a general goal, exercise at least for 30 minutes every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more, especially do more cardio.
Reducing sitting time is important, too. The more hours you sit each day, the higher your risk of metabolic problems, even if you achieve the recommended amount of daily physical activity.
I understand that today people are busy and they don’t have enough time for exercising. But even just a brief bouts of activity offer benefits. For instance, if you can’t fit in one 30-minute walk, try three 10-minute walks instead. What’s most important is making regular physical activity part of your lifestyle and you will feel and see the results.
Michael Jackson (Owner of the Powerbox Fitness and Pilates)