How Much Exercise Is Enough for a Healthy Life?

speedy Summary

• Global health organizations (WHO, CDC, AHA) recommend 150 minutes of moderate-intensity cardio weekly or 75 minutes of vigorous activity.
• Strength training should be incorporated twice a week targeting major muscle groups. activities include weightlifting or bodyweight exercises like push-ups.
• Fitness enthusiasts can aim for an advanced goal: 300 minutes of moderate exercise or 150 minutes of vigorous cardio weekly for added benefits.
• Moderate activities such as brisk walking and light cycling use 3-6 METs (energy units), while vigorous activities like running and swimming exceed 6 METs.
• Exercise can be mixed-and-matched between intensities, with every minute of vigorous exercise counting double toward the recommended total.
• Public health guidance places no upper limit on exercise, but individuals are cautioned to avoid overtraining without proper adaptation.

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