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The United States Department of Health and Human Services recommends that most healthy adults follow these guidelines when exercising:
Aerobics. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of moderate and vigorous exercise. The guidelines suggest spreading these exercises throughout the week. For a greater health benefit and to help you lose
weight or stabilize your weight, experts recommend doing these exercises for at least 300 minutes a week. However, a small amount of physical activity will also benefit you. Intermittent activity at short intervals throughout the day can have a cumulative effect on health.
. Vigorous aerobic exercises include activities such as running, hard yard work, and aerobic dance. Strength training can include the use of weight machines, your own body weight, heavy bags, resistance tubes or resistance paddles in the water, or activities such as rock climbing.
In general, get at least 30 minutes of moderate physical activity daily. And if you want to lose or maintain weight after losing it, or achieve specific fitness goals, you may need to do more exercise.
Also, it is also important to reduce sitting time. The more time you sit each day, the greater your risk of developing metabolic problems. Even if you get the recommended amount of daily physical activity,
sitting for long periods negatively affects your health and longevity. Some research has found that people who have lost excess weight may be more likely to maintain weight after losing it by reducing sitting periods during the day.
Don't have enough time for physical activity? Even short bouts of activity are helpful. For example, if you can't walk for 30 minutes
during the day, try walking three times of 5 minutes each. Any amount of activity is better than no activity at all. Most importantly, make regular physical activity a part of your lifestyle.