Oct 22, 2025
According to the World Health Organization, adults should aim for 150–300 minutes of moderate-intensity or 75 to 150 minutes of vigorous intensity aerobic activity per week.
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That’s about 30 minutes of exercise a day, 5 days a week. Even brisk walking, cycling, or dancing counts, consistency matters more than intensity.
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Physical activity isn’t just for your body, it boosts mood, reduces stress, and helps combat anxiety and depression. Even 20 minutes a day can make a big difference to your mental well-being.
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Rest is part of fitness. Overtraining can lead to fatigue or injury. Give your body time to recover and stay hydrated.
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Include muscle strengthening activities at least 2 days a week, like weight training, yoga, or resistance bands, to maintain bone and muscle health.
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It is important to plan out your week and divide exercises suitable to you, during the entire week.
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Even short bursts, like taking stairs, stretching at your desk, or 10-minute walks — add up. The goal is to move more, sit less, and make activity a daily habit.
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The best workout is the one you can stick to. Choose activities you enjoy, walking your dog, dancing, swimming, or yoga, and make movement a joyful part of your lifestyle.
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