Regular exercise, every day if possible, is the most important thing you can do for your health. In the short term, exercise helps control appetite, improve mood, and improve sleep. In the long term, it reduces the risk of heart disease, strokes, diabetes, dementia, depression, and many types of cancer. The Centers for Disease Control and Prevention recommend the following:
For adults of all ages
- At least 150 minutes of moderate aerobic exercise such as brisk walking or 75 minutes of rigorous exercise such as running (or an equivalent mixture of both) per week. It’s okay to break your workout up into smaller sessions, as long as each session lasts at least 10 minutes.
- Strength training that works all major muscle groups – legs, hips, back, stomach, chest, shoulders, and arms – at least two days a week. Resistance training can involve lifting weights, using resistance bands, or doing exercises like pushups and sit-ups where your body weight provides the resistance.
For pregnant women
Aerobic exercise guidelines are considered safe for most pregnant women. The CDC does not make a recommendation for strength training. It is a good idea to discuss your exercise plan with your doctor.
For children
At least 60 minutes of physical activity per day, most of which should be devoted to aerobic exercise. Children should do vigorous exercise and strength training, such as push-ups or gymnastics, at least three days a week.