How much exercise is enough?
You don’t need to join a fancy gym or buy expensive home equipment to build a good fitness program. Daily activities that count as physical activity include:
cleaning your house
walking to and from work
taking the stairs instead of the elevator
gardening
shopping
You’ll want to get your heart pumping and break a sweat to burn a significant amount of calories.
The Centers for Disease Control and Prevention (CDC) encourages healthy adults to complete at least two hours and 30 minutes of moderate aerobic activity per week. Moderate aerobic activity includes many forms of exercise, such as brisk walking, using an elliptical machine, or swimming laps. Alternately, you can complete one hour and 15 minutes of vigorous aerobic activity per week, such as running or cycling.
It’s best to spread your exercise out throughout the week. Aim to get 30 to 60 minutes of aerobic activity on most days. The CDC also recommends doing strength training, such as weightlifting or yoga, at least twice per week.
Exercise options
You have many options for aerobic activity. For example, you can:
You can also look for aerobics classes, yoga studios, or karate dojos in your area. When it comes to exercise, there’s something for everyone.
One excellent, widely available option is walking. Its low-impact nature makes it gentle on your joints, and you can do it anywhere. You can walk:
Walking can raise your levels of high-density lipoprotein cholesterol, which is often called "good" cholesterol. It can also lower your levels of low-density lipoprotein cholesterol, or the "bad" kind. Walking can reduce your blood pressure, lower your risk of type 2 diabetes, and boost your mood.
When you go for a walk, be sure to wear comfortable shoes and weather-appropriate clothing. If you’re walking at night, choose to wear items with reflective material to help drivers see you in the dark. Start with five minutes of slow walking to warm up, concentrating on long strides to stretch your muscles. Once you’re warmed up, pick up the pace. For the most benefits, walk at a pace that challenges you but still allows you to talk without feeling breathless. Cool down at the end of your walk by strolling at a slower pace for five minutes, and then stretch afterward.
You also have other options besides walking. Just make sure to start slowly and gradually build up your fitness level. Beginning an exercise program too quickly is a recipe for injury and could set you up for failure. By building a solid fitness base, you’re more likely to make exercise a lifelong habit rather than a fleeting phase.
cleaning your house
walking to and from work
taking the stairs instead of the elevator
gardening
shopping
You’ll want to get your heart pumping and break a sweat to burn a significant amount of calories.
The Centers for Disease Control and Prevention (CDC) encourages healthy adults to complete at least two hours and 30 minutes of moderate aerobic activity per week. Moderate aerobic activity includes many forms of exercise, such as brisk walking, using an elliptical machine, or swimming laps. Alternately, you can complete one hour and 15 minutes of vigorous aerobic activity per week, such as running or cycling.
It’s best to spread your exercise out throughout the week. Aim to get 30 to 60 minutes of aerobic activity on most days. The CDC also recommends doing strength training, such as weightlifting or yoga, at least twice per week.
Exercise options
You have many options for aerobic activity. For example, you can:
- hike
- bike
- run
- walk
- swim
- dance
- skate
- ski
- play basketball
- play volleyball
- play soccer
- play tennis
You can also look for aerobics classes, yoga studios, or karate dojos in your area. When it comes to exercise, there’s something for everyone.
One excellent, widely available option is walking. Its low-impact nature makes it gentle on your joints, and you can do it anywhere. You can walk:
- around your neighborhood
- at the local mall
- during your lunch break
- while on vacation
- while waiting to board a plane
Walking can raise your levels of high-density lipoprotein cholesterol, which is often called "good" cholesterol. It can also lower your levels of low-density lipoprotein cholesterol, or the "bad" kind. Walking can reduce your blood pressure, lower your risk of type 2 diabetes, and boost your mood.
When you go for a walk, be sure to wear comfortable shoes and weather-appropriate clothing. If you’re walking at night, choose to wear items with reflective material to help drivers see you in the dark. Start with five minutes of slow walking to warm up, concentrating on long strides to stretch your muscles. Once you’re warmed up, pick up the pace. For the most benefits, walk at a pace that challenges you but still allows you to talk without feeling breathless. Cool down at the end of your walk by strolling at a slower pace for five minutes, and then stretch afterward.
You also have other options besides walking. Just make sure to start slowly and gradually build up your fitness level. Beginning an exercise program too quickly is a recipe for injury and could set you up for failure. By building a solid fitness base, you’re more likely to make exercise a lifelong habit rather than a fleeting phase.
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