How much should you exercise per day, can you do too much, and for how long should you exercise?
People should be active daily, and all adults should also break up long sitting periods with light activity. It applies to every age group, from young to old. Adults – those aged 19 to 64 – aim for 150 minutes of “moderate-intensity activity” a week. It works for 21 minutes a day, or 30 minutes five days a week.
It would be best to do aerobics and strength exercises every two weeks. And to strengthen muscles, you should complete workouts twice a week that focus on the essential muscle groups, such as legs, back, chest, arms, abdomen, and hips.
A good rule of thumb is that 1 minute of vigorous activity provides the same health benefits as 2 minutes of moderate exercise.
Can you do too much?
If you try to lose weight, you may risk taking it too far and losing too much. Consult your doctor, dietitian, or personal trainer if you plan drastic changes.
You can hurt yourself or stop making progress as your body gets used to the pace. Make sure you get enough time to repair your muscles. Get enough sleep and remember to stay hydrated, and eat enough calories for your workout.
How long should the workout be?
The government recommends doing intense workouts in sessions of 10 minutes. HIIT intervals (high-intensity interval training) are good examples of this style.
The government also recommends that comparable benefits be achieved by doing 75 minutes of vigorous-intensity activity spread over the week or combinations of moderate and vigorous-intensity activity.