Fitness Tips – How much exercise you need to be healthy

Aneka Jateng – In an effort to enhance global health and fitness, the World Health Organization (WHO) has issued official guidelines on exercise for adults aged 18-64. These guidelines emphasize the importance of regular physical activity to support heart health, manage weight, and improve overall quality of life.

According to WHO, adults should engage in a minimum of 150 minutes of moderate-intensity exercise per week or 75 minutes of high-intensity exercise. Moderate intensity is measured by the effect of exercise on heart rate and breathing, where an individual can still talk without becoming overly fatigued. Some examples of recommended moderate-intensity exercises include brisk walking, cycling, swimming, dancing, and gardening.

On the other hand, high-intensity exercises require greater effort and can make an individual feel hot and start sweating. These activities involve the body more intensely, making it difficult for individuals to speak without running out of breath. Some examples of high-intensity exercises recommended by WHO include running, fast swimming, aerobic workouts, mountain climbing, and fast cycling.

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