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How Much Exercise Do You Need Every Day

We all agree that exercising is part of a healthy lifestyle. It has various benefits, from reducing the risk of diseases to helping improve your mood. We want to be in shape and be attractive but we sometimes don’t know when enough is enough. There are people who neglect this aspect and tend to exaggerate things. In order to find out how much exercise you need every day, you have to decide which are your goals. Not everyone responds in the same way to exercises. The minimum time recommend by experts is 30 minutes of physical activity for at least five days of the week, but it can vary.

Lose weight

A good news is that if you want to lose weight, you don’t have to spend most of the day exercising. In conjunction with a healthy life, 30-40 minute of moderate physical activity per day is sufficient. Be sure you make resistance training with cardio, for building your muscle mass and burning calories. The best way to monitor your activity is to purchase a fitness tracker.

Tone up

In this case you should keep your cardio training and add some resistance and strength training. Altogether is better not to exceed 40-50 minutes per day.

Live longer

Stay active as much as you can, and add to the 30-40 minutes of physical activity, strength and resistance training, twice a week. Also, include stretching in order to avoid injuries.


The daily recommended time of physical activity for children is one hour per day. Their exercise should include vigorous-intensity aerobic activity and muscle-strengthening, as well as bone strengthening.

Older adults

The guidelines for them are almost the same as those for adults. If they have chronic conditions they should consult with the doctor and follow their instructions.

Sedentary people

If your lifestyle is sedentary or you haven’t been physically active for a while, the best way to start is to take it slow. Walking or swimming are good exercises and they will help you become more fit. Try not to exceed 30 minutes per day and have moderate activity.

Increase daily activity

The daily physical activity includes all sort of things you already do. Adding 15 minutes of moderate activity to the regular ones will definitely be very helpful. You can try taking the stairs instead of the elevator, ride the bike whenever you got the chance, or take a walk during your lunch or after work.

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