How often should adults engage in physical exercise weekly?

Experts Recommend Adults Engage in Physical Exercise at Least 150 Minutes Weekly

Health authorities worldwide emphasize the importance of regular physical activity for maintaining overall well-being and preventing chronic diseases. According to the latest guidelines from leading health organizations, adults should aim to engage in at least 150 minutes of moderate-intensity aerobic exercise each week. This recommendation translates to about 2 hours and 30 minutes of activities such as brisk walking, cycling, or swimming.

Moderate-intensity exercise is defined as physical activity that raises the heart rate and induces light sweating while still allowing for conversation. For those who prefer more vigorous activities, such as running or aerobic dancing, the recommended duration is 75 minutes per week. This can be broken down into shorter sessions spread throughout the week to accommodate individual schedules and preferences.

In addition to aerobic exercise, adults are encouraged to incorporate muscle-strengthening activities on two or more days weekly. These exercises target major muscle groups, including the legs, hips, back, abdomen, chest, shoulders, and arms. Strength training can involve the use of weights, resistance bands, or body-weight exercises like push-ups and squats.

Regular physical activity offers numerous health benefits, including improved cardiovascular health, enhanced mental well-being, better weight management, and reduced risk of conditions such as type 2 diabetes, hypertension, and certain cancers. Moreover, exercise contributes to stronger bones and muscles, which is particularly important as individuals age.

Health experts advise that even small amounts of physical activity can be beneficial, especially for those currently inactive. Gradually increasing exercise duration and intensity can help build endurance and reduce the risk of injury. It is also recommended to consult with healthcare providers before starting any new exercise regimen, particularly for individuals with pre-existing health conditions.

In summary, adults should strive for at least 150 minutes of moderate aerobic exercise weekly, complemented by muscle-strengthening activities twice a week, to promote optimal health and longevity.