How much exercise is it recommended?

 

women running on treadmill

We know that exercise is very important for keeping a healthy life style. Plus a balanced diet that help us to keep the fat away from us. But, how much exercise is it recommended? Shall we alternate aerobic exercises with muscle-strengthening? If you want to know the answer, keep reading 😀

First of all, it is important to remember that exercise has plenty of benefits. Regular work out can help maintain your weight at a healthy level, reach your goal in getting fit and protect you from getting ill. Besides you are making sure that your joints and body organs are kept in good working order. Moreover, you may get a better sleep and be able to cope better with stress and anxiety. Your brain would be more active and your confidence levels would boost.

So the big question is how much exercise do we need, doesn’t it? Well, according to World Health Organization (2010) “Global Recommendations on Physical Activity for Health” from http://whqlibdoc.who.int/publications/2010/9789241599979_eng.pdf?ua=1  the physical activity guidelines for adults are:

  • Adults aged 18 – 64 should do at least 150 minutes of moderate-intensity aerobic exercise during the week or do at least 75 minutes of high-intensity aerobic workout over the week or an equivalent combination of moderate-high-intensity activity. Plus muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.
  • Adults aged over 65 years and above do at least 150 minutes of moderate-intensity aerobic exercise during the week or do at least 75 minutes of high-intensity aerobic workout over the week or an equivalent combination of moderate-high-intensity activity. Plus muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week. Adults with poor mobility should be as physically active as their abilities and conditions allow.

I know that it is hard to start exercising, you do not have time to join a gym, and you rush all day. I know all that excuses; I used to use them as well. You just need to be strong the first day and workout, the following day would be easier go to walk or run, and when you realize, you will have become a sport lover. I am not saying you have to do it all in one go but, try to do it in stages of at least 10 to 15 minutes throughout your day. This can include going to the gym or walking upstairs instead of taking the lift. The aim of doing this is to increase your heart rate and make you feel warmer. After a couple of weeks, I am sure that you will feel much better and happier.

If you are 18 years and above, you should aim for at least 30 minutes of exercise at least five days a week. You should not just stick to one thing though, try to mix it up and try a range of sports or exercises that you enjoy.

Well, if I got your attention about the importance of being active and you have decided to start an exercise routine, it is relevant to know your limitations. Take it slow to start off with and progress at your own pace. This will result in a smaller risk of injury; I know I have had one or two from being over confident. If you do experience any injury like knee or back pain you should consult your doctor as soon as possible as that can limit the type of exercise you do and cause further injury.

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