The least amount of exercise that is beneficial to health is 150 minutes of moderate-intensity aerobic activity (like brisk walking) or 75 minutes of vigorous-intensity aerobic activity (like jogging or running) per week, according to the U.S. Department of Health and Human Services' Physical Activity Guidelines for Americans. Moderate and severe exercise are acceptable; just spread it out over two or more days of the week.
Moreover, follow the rules and engage in muscle-strengthening exercises at least twice a week, focusing on the main muscle groups (chest, shoulders, arms, legs, hips, back, and abdomen).
According to the HHS, there is currently no guideline for flexible or mobile work. But balance training should be a regular aspect of physical activity for older persons in particular.
Increased physical activity has been associated with even larger health advantages, especially for moderate-intensity exercise up to 300 minutes a week (after which the additional benefits tend to flatten off). Additionally, be aware that although these basic fitness guidelines are adequate to support long-term health, they might not be enough to achieve specific fitness or health objectives. (For instance, if you want to train for a marathon, you will need to work out for a lot longer each week.)
Additionally, be aware that excessive exercise may cause the body to experience more stress and may even have some detrimental effects on health; the upper limit of this phenomenon is still unknown, but the evidence to date points to a level of exercise that is at least several times higher than the current weekly minimum recommendations.
What is the optimal amount of exercise? Based on your objectives and state of health.
David Bassett Jr., PhD, a professor and the chairman of the exercise physiology department at the University of Tennessee in Knoxville, queries, "How much exercise is enough for what?" He says that you should have a clear understanding of your exercise objectives before deciding how much you need: Do you work out to maintain your weight in check, stay physically active, or reduce stress?
According to Susan Joy, MD, codirector of the Kaiser Permanente Sports Medicine Center in Sacramento and team physician for the NBA's Sacramento Kings, a daily walking regimen may be sufficient for overall health advantages.
More frequent or more intense exercise is required if your objective is more focused, such as lowering blood pressure, increasing cardiovascular fitness, or losing weight.
Exercise is medicine, according to medical literature, according to Jeffrey E. Oken, MD, acting chief of staff at the Edward Hines Jr. VA Hospital in Hines, Illinois. "Exercise on a regular basis can help combat obesity, improve lung function, lower your risk of type 2 diabetes, lower your risk of premature death, and help treat depression."
Here, professionals explain how much exercise is sufficient based on your individual fitness and health objectives.
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