For most healthy adults and those who would like to become healthy again, here are some recommendations and benchmarks
Do at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of moderate and vigorous activity. The guidelines suggest spreading this exercise out over a week. More exercise will provide even greater health benefits. But even small amounts of physical activity are helpful. Being active for short periods throughout the day can be beneficial to your health.
Moderate aerobic exercise includes activities such as brisk walking, swimming, and lawn mowing. Vigorous aerobic exercise includes activities such as running and aerobic dancing.
Do resistance exercises for all major muscle groups at least twice a week. Aim to do just one set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12-15 reps.
Strength training can include the use of weight machines, your own body weight, resistance systems, or activities such as rock climbing.
Even more beneficial effects with 300min/week
The general goal is to get at least 30 minutes of moderate physical activity each day. If you want to lose weight, maintain your weight loss, or achieve specific fitness goals, you may need to exercise more. Want to aim even higher? You may get more health benefits if you increase your exercise time to 300 minutes or more per week.
Sedentary lifestyle, lack of time: no excuses, it’s easier than you think
It is also important to reduce the time spent in a sitting position. The more hours you spend in a seated position each day, the more likely you are to have metabolic problems. Too much sitting can have a negative impact on your health and longevity, even if you get the recommended amount of daily physical activity.
Short on time ? Even brief periods of activity provide benefits. For example, if you can’t take a 30-minute walk during the day, try a few 5-minute walks instead. Any activity is better than no activity. The most important thing is to incorporate regular physical activity into your lifestyle.