How Much Exercise

So How Much Exercise Is Enough?

Schwinn 860 Treadmill

To accomplish the best and quickest benefits of exercise you don’t want to risk hurting yourself by going too fast. Start slow and work up. For the best overall health benefits, experts recommend that you do 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week. However, if you are  not ready to do this level of activity, you can begin by accumulating at least 30 minutes of moderate-intensity physical activity a day, five times or more a week.

If you have been inactive for a while, start with less strenuous activities such as walking or swimming at a comfortable pace. Starting at a slow pace will allow you to become physically fit without straining your body. Once you are in better shape, you can gradually do more strenuous activity.

Moderate-intensity Activity

Moderate-intensity activities include some of the things you may already be doing during the day, such as house cleaning, washing your car or yard work. These activities can be done in short spurts such as 8 or 10 minutes at a time.  Individually, each activity does not have much of an effect on your health, but regularly accumulating 30 minutes of activity over the course of the day can result in substantial health benefits.

To become more active throughout your day, take advantage of any chance to get up and move around. Here are some things you can do. Take a short walk around the block. Rake the leaves. Play actively with the kids. Walk up the stairs instead of taking the elevator. Mow the lawn. Park your car a little further away from your destination and walk the extra distance. The point is not to make physical activity an unwelcome chore, but have fun with the opportunities you have to be active.

Aerobic Activity

Aerobic activity is an important addition to moderate-intensity exercise. Aerobic exercise is extended activity that uses the large muscle groups while causing you to breathe heavy at a regular, even pace. Aerobic activities help make your heart stronger and more efficient. They also use more calories than other activities. Some examples of aerobic activities are aerobic dancing, basketball, brisk walking, bicycling, jogging, jumping rope, racket sports, rowing, skating, skiing, soccer and swimming.