The recommended amount of exercise per day varies depending on your age, fitness level, and specific goals. Here are the general guidelines provided by reputable health organizations:
Adults (18-64 years):
Aerobic Exercise: 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 both intensities. Spread this activity throughout the week.
Muscle-Strengthening Exercise: Engage in muscle-strengthening activities at least two days per week. Focus on major muscle groups, such as legs, arms, back, abdomen, and chest.
Older Adults (65 years and older):
Follow the same guidelines as adults (150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week) but also include activities that enhance balance and flexibility to prevent falls.
Children and Adolescents (6-17 years):
At least 60 minutes or more of moderate to vigorous-intensity physical activity every day. This should include aerobic activities, such as running or cycling, as well as muscle-strengthening and bone-strengthening exercises.