Exercising regularly during the week will keep you fit and healthy, but remember to find a balance between aerobic activity and strength training. Both of these aspects of exercise will ensure that your overall fitness and well-being are taken care of.

If you haven’t exercised in a while or are worried about your health, consult with your doctor before starting your exercise regime.

How much exercise do I need?

It is recommended that the average adult aims for 30 minutes of activity per day or 150 minutes per week of moderate aerobic activity (75 minutes per week of vigorous exercise). Combine this with two sessions per week of strength training (weight machines or similar activities). According to the Mayo Clinic it is okay to break your exercise sessions up into smaller periods if you can’t fit a complete session into your schedule.

Moderate aerobic exercise includes
  • Brisk walking
  • Swimming
  • Household chores, like mowing the lawn
Vigorous aerobic exercise includes
  • Running
  • Dancing
  • Cycling

The benefits of regular exercise according to the CDC
  • Weight-control
  • Reduces the risk of cardiovascular disease
  • A recent study found that the risk of heart disease decreases by 4,5 percent thanks to running
  • Reduces the risk of type 2 diabetes and metabolic syndrome
  • Reduces the risk of some cancers
  • Strengthens bones and muscles
  • Improves mental health and mood
  • Improves your ability to do daily activities
  • Increases your chances of living longer