How Much Should the Average Adult Exercise Each Day?
The Mayo Clinic recommends that adults aim for a balance of aerobic and strength-training activities to maintain optimal health. Here’s a simple breakdown:
Aerobic Activity
- Moderate intensity: At least 150 minutes per week (e.g., brisk walking, gardening).
- Vigorous intensity: At least 75 minutes per week (e.g., running, swimming laps).
- Activities can be mixed (moderate + vigorous) and broken into shorter sessions spread across the week. For additional benefits, aim for 300 minutes of moderate aerobic activity weekly.
Strength Training
- Perform exercises targeting all major muscle groups (arms, legs, back, abdomen) at least twice a week.
- Use weights, resistance bands, or bodyweight exercises like push-ups, ensuring enough resistance to tire muscles after 12–15 repetitions.
Sitting Less
Minimizing sedentary time is crucial. Long periods of sitting are linked to metabolic issues and reduced longevity. Even short bouts of activity throughout the day can help.
Tailoring to Your Needs
Beginners should start gradually, working up to longer and more intense activities. Interval training, which alternates short bursts of high-intensity exercise with recovery, is particularly effective for improving fitness and weight loss.
Walking is a practical starting point for most adults. Incorporating a healthy diet along with consistent exercise will amplify health benefits
For further details, check out the Mayo Clinic’s guidelines here.
( always consult your doctor before making any health-related decision, book an appointment now)
