To stay healthy or improve health, adults need to do two types of physical activity each week: aerobic and strength exercises.

To stay healthy, adults should try to be active daily and should do:
at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week, and   strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) ‚Äč  

75 minutes of vigorous aerobic activity, such as running or a game of singles tennis every week, and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)  

A mix of moderate and vigorous aerobic activity every week. For example, two 30-minute runs plus 30 minutes of brisk walking equates to 150 minutes of moderate aerobic activity, and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)   

A good rule is that one minute of vigorous activity provides the same health benefits as two minutes of moderate activity.

One training program that's been around for 2000 years (must be good) Is martial arts.   Martial Arts combines flexibility, aerobic training and strength training.   2 - 3 classes a week will provide a moderate workout for beginners and a vigorous workout for intermediate and advanced students.    But there are bonuses.   You will be part of a great supportive community and have the benefits of self-defense.



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