In the current year, I am sure we all know that none of us is leading a healthy lifestyle. At least not most of us. And that is why most of us would in the future have to face several health problems. To avoid that, there is only one solution and that would be to exercise. But when I say exercise, I do not mean that we need to exercise as athletes do. No. But we should do something on our own to keep ourselves active. That is why to discuss how much is required I am writing this. Based on my research I am going to share with you what amount of exercise is required by our body.
Physical activity is anything that gets your body moving. Based on research it has been identified that any human being needs two types of exercise to remain healthy. One is aerobic and another one is muscle strengthening. It is best that, one does 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity. The guidelines state that this needs to be spread over a week. I know this sounds a lot but when you check all it says is that from 7 days we need to exercise only 5 days and 30 minutes daily. We do not have to do everything at once. We can even break the 30 minutes to three times a day and 10 minutes each too. Based on our lives we can find a balance that works for us.
For moderate-intensity aerobic activity, we could do brisk walking for 150 minutes every week. This would mean 30 minutes a day and 5 days a week. Or 15 minutes in the morning and 15 minutes in the evening. This has to continue for 5 days a week. To top it up you could mix this with muscle-strengthening activities on 2 or more days a week. This should involve legs, hips, back, abdomen, chest, shoulders and arms.
For vigorous-intensity aerobic activity, you could do jogging and running for 75 minutes every week. And you could mix this with some muscle-strengthening activities.
For this, you could mix things up and an equivalent mix of moderate and vigorous-intensity aerobic activity. Along with that, you could do some muscle-strengthening activities.
For better understanding, when I am sharing what amount of exercise is required by our body, I am also going to share the types of exercises that are considered for this. For moderate-intensity, you could consider the below.
1. Walking fast or brisk walking
2. Doing water aerobics
3. Riding a bike on level ground or with few hills
4. Playing double tennis
5. Pushing lawn mower
For vigorous-intensity exercise you could consider the below:
1. Jogging or Running
2. Swimming laps
3. Riding a bike fast or on hills
4. Playing single tennis
5. Playing basketball
You can always build-up, based on what you are able to take it. And while you start doing more and more, your core strength will keep increasing. That will be the best version of yourself when you will be able to reach that level.
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I am a 31-year-old dude from a lower-middle-class family hailing from a small village Narasinghpur in Cuttack, Odisha, INDIA. I have a post-graduate degree in M.Tech from BITS Pilani. I started blogging back in June 2014. You can check out my journey and all that I have learnt all these years on my website.