Physical Activity Guidelines for Americans recommend 150 minutes of moderate aerobic activity per week (for example, half an hour, five days a week), including two to three strength training sessions per week.
- Aerobic activity: The most convenient and affordable form of aerobic activity is walking. Studies have shown that brisk walking for at least half an hour, five times a week, has nearly the same health benefits as more vigorous exercise. How fast is “brisk”? Health experts say that a brisk walk is about 100 steps per minute, or about 3-4 miles per hour.
- Strength training: Weight lifting doesn’t have to involve heavy barbells. Lifting light weights can provide adequate resistance, but you can also use the strength training machines at the gym. Allow at least 48 hours between these muscle-building workouts to give your body time to recover.
Source: Harvard Health