Are you comfortable with 150 minutes of exercise per week? If not, then you are not the only one. Only 1 in 5 adults and teenagers get the minimum exercise per day to stay active and healthy.
Being more active can help you sleep better. Also, it’ll help you do everyday jobs a lot more easily. Moreover, If you are inactive and sitting more, we are here to give some ideas to stay healthy.
These suggestions are based on Physical Activity Guidelines for Americans, Second Edition. Published by the U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion. They suggest how much minimum exercise per day is necessary to lose weight and stay healthy.
These guidelines are based on scientific proof. The link between physical activities, and overall health helps prevention of a lot of diseases. So, what is the minimum amount of exercise per day? We are here to tell you exactly that.
What is the minimum exercise for adults per day?
Try to do 150 minutes of exercise per week with moderate intensity. Also, it can be 75 minutes of exercise per week with energetic aerobic activity. Moreover, the combination of moderate to high-intensity activity spread throughout the week is ideal.
Include moderate to high-intensity muscle-strengthening activity minimum 2 days per week. Waste less time in sitting and stand up more. Also, light-intensity activity is a great way of being active. Gain more benefits by being energetic at least 300 minutes per week. Increase the amount of intensity gradually.
Suggestions from health professionals
For healthy adults, the experts suggest these following exercises:
- Aerobic Activity: At least try 150 minutes of medium aerobic activity a week. You may try 75 minutes of strong aerobic activity instead of moderate. Also, you can combine both to get the best result. The guidelines suggest that you can spread out these exercises during your journey of the week. Large amounts of exercise will ensure better health benefits. But even little amounts of physical activities are helpful. You can be active for little periods of time in a day. This can provide health benefits also.
- Strength Training: Try strength training exercises at least 2 times a week. It will be helpful for all muscle groups. Aim to perform a single set of every exercise. For this, you may use a resistance or weight level. It will be helpful to tire muscles after 12 to 15 repetitions.
Medium aerobic activities include swimming, brisk walking, mowing the lawn, etc. Strong aerobic activities include aerobic dancing, running, etc. For strength training, you can use your own body weight. For this, you may use weight machines, resistance tubing, resistance paddles in the water. You may also include rock climbing in your routine. That will be a great physical activity and fun!
In general, plan to do no less than 30 minutes of medium physical activity per day. But, if you strongly want to lose your weight, maintain weight loss routine strictly. You have to exercise more, if you want to meet your specific fitness goal. You can pull off more health advantages, if you can do 300 minutes or more exercise a week.
Benefits of sitting less
Decreasing sitting time is very important. The more you sit every day, the higher risk of your metabolic problems. Sitting for a long time can negatively affect your health. It may also hamper your longevity. And this may happen even if you do the suggested amount of daily physical exercise. So, you have to reduce your daily sitting time.
Nowadays, the world is running through technology. Many people are intended to do office jobs. For this reason, they have to sit at their desks for a long time. That causes them obesity. Moreover, people are very busy in their corporate life. So, they are in short of time. They don’t get enough time and space to do their exercise regularly.
In that case, even small sessions of activity offer health benefits. For example, if you are unable to do a 30-minute walk throughout the day, try a few five-minute walks instead. Any physical movement is better than doing nothing at all. The most important thing is you have to make regular physical movements part of your life.
What is the minimum exercise for kids per day?
Many parents think that kids do not need to do exercise. They are more focused on their kid’s weight gaining. So, they try to put extra calories in their kid’s daily meals. But it is unnecessary to put extra calories in a kid’s meal. The kids should have a balanced and healthy meal. Besides, they need to do a lot of physical activities. That will benefit their physical and mental health.
Nowadays, kids are facing obesity problems. Because they are very much fond of first food items. Moreover, they spend more time on-screen and less time off-screen. That means they are less interested in physical activities. This may cause serious problems to their health. Also, it may hamper their brain development. So, they must have healthy and balanced food. Also, they should do regular physical activities.
Kids between 3 to 5 years old need to follow the minimum exercise for kids per day. Also, they should have lots of time to make moves throughout the day. Kids between 6 to 17 years old need to do a minimum of 60 minutes of exercise per day to stay active and healthy. This should be moderate to vigorous-intensity exercise.
Add vigorous-intensity activities on a minimum of 3 days per week. Also, add muscle-strengthening and bone-strengthening tasks 3 days per week. Gradually increase the amount and intensity. Finally, playing outdoor games for kids can naturally increase their daily exercise threshold.
What is intensity?
Exercise is something that moves the body and burns calories. Exercise may include walking, climbing upstairs, and stretching. Aerobic activities get your heart rate to increase. Also, It helps your heart by developing cardiorespiratory.
Your heartbeat will be faster when you are doing moderate-intensity exercise. Besides, you will breathe harder than normal. However, you’ll still have the ability to talk.
What are moderate-intensity aerobic tasks?
- Walking Fast
- Water Aerobics
- Playing Tennis
Vigorous-intensity tasks will push your body a bit further. These tasks require a greater amount of effort. You will probably get warm and begin to sweat. You will not be able to talk a lot without leaving your breath.
What are vigorous-intensity cardio tasks?
Knowing your heartbeat rates can also help you to track the intensity of your activities. For getting maximum advantages, include both moderate and vigorous-intensity activities in your routine.
What if I am just starting to get active?
If you cannot do 150 minutes of exercise per week, don’t stress. Everyone has to begin somewhere. Even if you have been inactive for several years, today is the day you should start. Bring healthy changes to your precious life. Set an easy goal for today. Besides, you can build up toward the minimum amount by raising your time as you grow stronger. Don’t allow all-or-nothing thinking to keep you away from exercising.
The easiest method to get moving and improving your health condition is to do minimum walking per day. It’s totally easy and can be done everywhere. Any amount of motion is better than none. You may break it up into brief amount of tasks throughout the day.
Do a rapid 5 or 10 minutes minimum walking per day. Several times a day will certainly build up the habit. If you have chronic problems or disabilities, talk with your doctor. Also, find out what kinds of physical activity are suitable for you. But don’t wait, get going today by sitting less and moving more.
Benefits of minimum exercise per day
These are some of the benefits of minimum exercise per day:
- Lower possibilities of heart disease, high blood pressure, type 2 diabetes, stroke, dementia, and Alzheimer’s disease. Also, lowers the possibility of various types of cancer, and pregnancy complications.
- Better sleep quality and continuity. Also, helps with insomnia and obstructive sleep apnea.
- Less weight gain, obesity problems, and related chronic health conditions.
- Improved cognition skills such as read, learn, remember, reason, and pay attention.
- Fewer symptoms of depression, and anxieties.
- Improved bone health, and lower risk of injuries from falls.
- Better lifestyle and a sense of well-being and happiness.
All you need to do is do minimum exercise every day to keep your vital organs healthy. Especially your heart, a healthy heart means more blood to your barn.
If you are taking a lot of food intake and not spending the energy to do anything, your body will start to store food as fat. This might end up blocking your heart in the worst-case scenario. If you are eating less include healthy food in your diet. Minimum movements are the key here if you don’t have enough time to do proper exercise.
- If you are inactive, make sure to eat less. You won’t need the extra calories.
- If you are eating less, make sure to include all the important vitamins and minerals.
- Find time to do muscle movements every now and then.
Life is short. So, eat healthy foods. Avoid junk foods and have a balanced diet. Move a lot more and sit less. Modern science has linked inactivity and too much sitting with health disorders. Also, it increases the risk of cardiovascular disease, type 2 diabetic issues, lung and colon cancers, and sudden death. So, we should have a balanced diet. Besides, it is clear that being extra energetic benefits every person. It helps us to live longer and healthy lives.