Disclosure: When you buy something using links from this blog post, we may earn a small commission at no additional cost to you. We are reader-supported, so thank you for the cup of coffee ☕.
The amount of exercise you should do in a week depends on several factors, including your fitness goals, current fitness level, and overall health. However, the general guideline for adults is to aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Alternatively, you can combine moderate and vigorous activities.
In addition to aerobic exercise, it is also recommended to include strength training exercises at least two days a week. These exercises should target all major muscle groups.
Here’s a breakdown of the general exercise recommendations:
1. Aerobic activity:
● Moderate-intensity: Aim for at least 150 minutes (2.5 hours) per week. This can be achieved through activities such as brisk walking, cycling, swimming, or dancing.
● Vigorous-intensity: Aim for at least 75 minutes (1.25 hours) per week. Examples include running, high-intensity interval training (HIIT), or playing sports like soccer or basketball.
2. Strength training:
● Include strength training exercises for all major muscle groups at least two days a week. This can involve using resistance bands, free weights, weight machines, or bodyweight exercises like push-ups, squats, and lunges.
3. Flexibility and balance exercises:
● Although not part of the specific weekly recommendations, it’s also important to incorporate flexibility and balance exercises into your routine. Stretching, yoga, and exercises that improve balance can help improve flexibility, joint mobility, and reduce the risk of falls.
It’s important to note that these recommendations are general guidelines, and individual needs may vary. If you have specific health concerns or limitations, it’s advisable to consult with a healthcare professional or a qualified fitness trainer who can provide personalized recommendations based on your situation.
Remember to start gradually if you’re new to exercise or returning after a long break. It’s better to gradually increase the intensity, duration, and frequency of your workouts over time to prevent injuries and allow your body to adapt. Listen to your body, prioritize rest and recovery, and make adjustments as needed to find a routine that works for you.
