With deadlines piling up at work and chores that need attention at home, along with the other obligations one has to fulfill for oneself and their loved ones, spending hours at the gym may not be always practical. However, regular physical activity is undoubtedly beneficial for our overall wellness. So, if you’re someone, who wants to stay fit, but struggles to find time every day, how can you achieve your fitness goals? Is there a minimum amount of physical activity required to stay fit? Yes, there is!
The
Physical Activity Guidelines for Americans
according to CDC (Centers for Disease Control and Prevention) suggest 150 minutes of moderate-intensity physical activity in a week for adults. If you are engaging in vigorous-intensity activity or a combination of moderate and vigorous-intensity activity 75 minutes is good. Along with this, at least 2 days of muscle-strengthening exercises every week is recommended.
How to incorporate 150 minutes of moderate physical activity in a week?
- You can work out 5 days a week.
- Incorporate 30 minutes of moderate activity into your daily routine.
- Brisk walking is an ideal moderate-intensity aerobic activity. Cycling and swimming are other options.
- If you are choosing vigorous-intensity aerobic activity, fit jogging or running for 15 minutes into your routine.
- Also, ensure that you incorporate muscle training activities, twice a week.
Health benefits
Don’t think that the minimum activity won’t serve you well. Incorporating 150 minutes of activity will immediately improve your sleep, reduce anxiety, and lower blood pressure. This will also reduce your risk of chronic diseases including heart disease, type 2 diabetes, and some cancers.
Bodyweight sit-up circuit
- Cardiovascular health: Physical activity improves blood flow, strengthens the heart, lowers blood pressure, and regulates cholesterol.
- Strength and muscle mass: Exercise can prevent age-related muscle loss, improve metabolism, and reduce the risk of diabetes.
- Mental health: Working out will boost your mood, and reduce stress and anxiety.
- Bone health: Physical activity also strengthens bones, and prevents osteoporosis and arthritis.
- Longevity: Workout also reduces chronic disease risk.
How to increase physical activity by doing daily activities?
- Make it a habit to climb stairs instead of using elevators.
- Walk or use your bicycle to run errands.
- Make a tradition of walking before or after dinner.
- Instead of doomscrolling, take a walk in the morning.
- Play with your pets.
- If your work involves sitting, use a standing desk, this way you can increase your daily physical activity.
(Pic courtesy: iStock)
I’m Manas Ranjan Sahoo: Founder of “Webtirety Software”. I’m a Full-time Software Professional and an aspiring entrepreneur, dedicated to growing this platform as large as possible. I love to Write Blogs on Software, Mobile applications, Web Technology, eCommerce, SEO, and about My experience with Life.
