Most adults need to do 150 minutes of moderate-intensity aerobic physical activity every week (that's about 30 to 60 minutes of physical activity on most days of the week). How much you need and can manage will depend on your own health, age, and ability. Speak to your doctor before you begin an exercise program.
If 30 to 60 minutes sounds like a lot to fit into your busy schedule, keep in mind that the time can be divided up between several kinds of exercises and activities throughout your day. Varying your workouts can also help to prevent injury, exhaustion, and boredom.
For optimum fitness, create a fitness program that incorporates these 2 elements:
Aerobic exercise: This is the core recommendation: adults need at least 150 minutes of aerobic activity a week, if you are doing moderate-intensity exercises. If you are doing vigorous aerobic activity, aim for 75 minutes every week. Aerobic activities are the kind of exercise that makes you sweat and breathe harder. Aerobic exercise strengthens your heart, burns calories, and improves your endurance. You can get a great aerobic workout from activities like brisk walking, jogging, running, swimming, dancing, cycling, or skipping rope.
Strength training: Add muscle-strength training exercise to 2 or more of your weekly workouts to tone and build muscle, burn fat and calories, support your bones, and improve your posture. Get your strength training workout on weight machines or by lifting free weights. Or use affordable, convenient resistance bands.
It's also important to get in a good stretch. Stretching helps to improve your flexibility, balance, range of motion, and posture, as well as to boost circulation and promote relaxation. Flexibility activities might include post-workout stretching of isolated muscle groups (toe touches, lunges, etc.), a yoga or Pilates class, or even light housework.