The recommended amount of exercise per week varies depending on factors such as age, fitness level, and specific health goals. However, general guidelines provided by health organizations can serve as a starting point. The American Heart Association (AHA) and the World Health Organization (WHO) offer recommendations for adults:
Aerobic Exercise:
- AHA recommends at least 150 minutes of moderate-intensity aerobic exercise per week for adults. This can be achieved through activities like brisk walking, cycling, or swimming.
- Alternatively, adults can aim for at least 75 minutes of vigorous-intensity aerobic exercise per week. This includes activities like running or high-intensity interval training (HIIT).
Strength Training:
- AHA suggests incorporating strength training exercises for all major muscle groups at least two days per week. This can include activities like weightlifting, bodyweight exercises, or resistance training.
Additional Benefits:
- For additional health benefits, adults can increase their aerobic exercise to 300 minutes per week of moderate intensity or 150 minutes per week of vigorous intensity.
- Including flexibility and balance exercises is also recommended, especially for older adults.
It's important to customize your exercise routine based on your individual health status, fitness goals, and preferences. If you have specific health concerns or conditions, it's advisable to consult with a healthcare professional or fitness expert to develop a safe and effective exercise plan.
Remember that the key to long-term success is finding activities you enjoy and can sustain over time. Whether it's aerobic exercise, strength training, or a combination of both, consistency is crucial for reaping the full benefits of regular physical activity.
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