Exercise is important for everyone, regardless of your age or gender! However, you should exercise according to your personal fitness level and your own personal goals. The following are general recommendations for two types of physical activity, Aerobic Activity and Strength Training. Before starting this or any other exercise program, be sure to check with your doctor.
At least 30 minutes of moderate-vigorous intensity physical activity, 5X/week for a total of 150 minutes per week or more.
If you do not have the time to complete 30 minutes or more at one time, you can break it up in your day (i.e. 10 minutes, 3X/day).
Moderate intensity means that you are working hard enough that you can talk, but not sing, during the activity.
Vigorous intensity means you cannot say more than a few words without pausing for a breath during the activity.
Examples include formal activities such as walking, dancing, jogging and bicycling, as well as informal activities such as climbing stairs, light lifting, walking around during breaks at work.
2X/week, in addition to Aerobic Activity.
Examples include formal activities such as lifting weights, resistance band or body weight exercises, as well as informal exercises such as picking up your children and heavy gardening.