The recommended amount of exercise per day depends on the intensity of the activity, but the goal is to achieve a minimum amount per week. Here's a breakdown based on expert guidelines:
Weekly Exercise Recommendations
According to health guidelines, you should aim for at least:
- 150 minutes of moderate-intensity activity per week
- 75 minutes of vigorous-intensity activity per week
You can choose to do either moderate or vigorous-intensity exercise, or a combination of both. It is also beneficial to spread this activity out over the week.
How to Distribute Your Exercise
- Frequency: Ideally, spread your exercise sessions across 4 to 5 days a week, or even daily.
- Consistency: Regular activity is key to seeing the benefits of exercise.
Types of Exercise
- Moderate-intensity activities include:
- Brisk walking
- Cycling at a leisurely pace
- Water aerobics
- Gardening
- Vigorous-intensity activities include:
- Running
- Swimming laps
- Aerobics
- Hiking uphill
- Fast cycling
Reducing Sedentary Time
It’s not just about exercising; it’s also crucial to minimize time spent sitting or lying down.
- Breaks: Take short breaks throughout the day to get up and move.
- Activity: Incorporate small amounts of activity into your day to reduce long periods of inactivity.
Practical Application
To put it simply, aim for roughly 30 minutes of moderate-intensity exercise on most days, or a combination of moderate and vigorous activity that totals the recommended weekly amounts. Remember to reduce sedentary time as much as possible.
