If you want to stay healthy, you have to get to a particular fitness level, which means incorporating regular exercise into our lives. Exercise not just keeps you healthy and fit, it likewise will keep you feeling youthful and more importantly helps to keep you look young. Moreover, you’ll have a stronger and more toned body as the muscles in the body get the workout it had been intended for. We are made to move, but most of us a sedentary life. Obviously, problem is that you have to be committed to spending your time working out.

Exercise not just keeps you healthy and fit, it likewise will keep you feeling youthful and more importantly helps to keep you look young.

Exercise not just keeps you healthy and fit, it likewise will keep you feeling youthful and more importantly helps to keep you look young.

Regular exercise lowers the risk of early death, heart disease, high blood pressure, stroke, breast and colon cancer, depression and type II diabetes in adults. It could boost the thinking ability in seniors, and the capacity to participate in activities required for everyday living. The recommended amount of exercise in kids and teens increases muscular and cardiorespiratory fitness and bone health, which leads to good body composition.

An article posted at The New Zealand Herald tells you how much exercise you need to achieve a good health.

Do you know how much to exercise for good health?

[quote style=”boxed”]Two in five adults underestimate the recommended levels of exercise they should be doing, a British poll suggests.

To stay healthy, adults under the age of 65 should do at least 150 minutes of moderate intensity aerobic activity, such as cycling or fast walking, every week. They should also perform muscle-strengthening activities on two or more days each week.[/quote]

The Physical Activity Guidelines for Americans provides exercise recommendations for individuals aged 6 and up, as well as, for all physical conditions. The guidelines suggest an overall amount of exercise in a week to get various health benefits.    

Children and Teens

An hour or more of moderate or strenuous cardio exercise each day, such as high-intensity exercises at least 3 days per week. They can do biking, brisk walking, hiking or skateboarding for moderate intensity cardio exercises. While for high-intensity cardio exercises, they can do skipping rope, biking, running, or they can engage in sports such as basketball, soccer and the likes. Children and teenagers should include muscle-strengthening exercises like sit-ups, rope climbing and tug-of-war 3 days per week. On the other hand, bone-strengthening exercises like running and skipping rope are suggested 3 days per week.


For adults, they can gain significant health benefits from two and a half hour of moderate intensity cardio exercise per week, or perhaps an hour and fifteen minutes of strenuous exercise. Brisk walking water aerobic exercise or gardening is a good example of moderate intensity cardio exercises. High-intensity cardio exercises include running or jogging, race walking, cycling, swimming laps, uphill hiking, or rope jumping. Cardio exercise has to be carried out in episodes with a minimum of ten minutes.  For much more substantial health benefits, adults have to increase their cardio exercise to 5 hours per week of moderate intensity or 2 and a half hour per week of high-intensity cardio exercise. Adults need to include muscle-strengthening exercises like weight lifting, sit-ups and push-ups for at least 2 days in a week.


Seniors need to exercise cautiously, and that is within their physical capability. When a chronic condition prevents them to follow along with those guidelines, they must be as physically active as their conditions and capabilities allow. If they’re vulnerable to falling, they have to perform exercise that will keep or improve their balance.

Pregnant Women

Healthy women have to have at least two and a half hours of moderate intensity cardio exercise in a week throughout their pregnancy and also the time after giving birth, ideally split within the week. Women that are pregnant who usually participate in high-intensity cardio exercise or those that are highly active can continue throughout pregnancy and also the time after giving birth, as long as they stay healthy and consult with their healthcare provider when and how activity has to be modified with time.

Individuals with Chronic Health Conditions

Adults with chronic conditions get important health advantages from regular exercise. They can achieve this with the guidance of a healthcare provider.

Exercising on a regular basis does offer lots of benefits. Thus, we should incorporate it in our daily lives. If you don’t know where and how to start, check out Dangerously Fit’s official website.