Experts believe exercise releases chemicals in your brain that make you feel good. Exercising doesn’t mean doing sport or going to the gym. Walks in the park, gardening, and housework can keep you active.
The U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion recommends:
- Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both preferably spread throughout the week.
- Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least two days per week.
- Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
- Gain even more benefits by being active at least 300 minutes (5 hours) per week.
- Increase amount and intensity gradually over time.
Please Note: The advice on this page may not apply if your doctor has given you specific fitness advice, e.g., if you have a medical condition or preexisting ailments.
Read our latest update on how cardio can contribute to your mental health.
