But what is the benchmark for a human being just trying tosqueeze enough healthy exerciseinto their life?
(If you’re free to easily meet that, more is better.)
The WHO has set a secondary goal for folks like you.
Its simple: just do double the above.
So you might aim for 300 minutes of moderate cardio, or 150 minutes per week of vigorous activity.
What do “moderate” and “vigorous” exercise mean?
Walking at a purposeful pace counts as “moderate” cardio, and jogging counts as “vigorous.
“I have a detailed breakdown here of what exercises count as moderate versus vigorous.
Moderate exercise is anything that scores between 3 and 6 METs, and vigorous exercise is 6+ METs.
That said, you’re able to estimate by effort level.
It may not even feel like a workout.
You might still be able to keep up a conversation, but it’s not likely to feel easy.
you might mix and match these two intensities.
That gives you 150 total.
Go for a 30-minute easy bike ride on Monday.
Try a 45-minute water aerobics class on Wednesday.
Take a short hike on Saturday.
Mow the lawn for an hour on Saturday.
But there are other important forms of exercise, too.
This could includelifting weights, orresistance band exercises, orbodyweight exerciseslike push-ups.
The strength training recommendations are for two days per week,per muscle group.
Can you get too much exercise?
What about an upper limit on how much exercise you get?
There isnt one, from a public health point of view.
(And even if you are doing less than the recommendations,anythingis better thannothing.)
Dont jump from a life of occasional strolling to a marathon training plan.
(And if youareon that marathon training plan and youre feeling worn down,take a break already.)
