What are the Exercises for A Healthy Lifestyle

Lack of physical activity has many harmful consequences, ranging from cardiovascular disease to atrophied muscles and metabolic syndrome (Bowden Davies et al., 2019). Unfortunately, many adults in the U.S. don’t get enough physical activity. But how much activity is considered enough? According to the World Health Organization (WHO) recommendations, adults should aim for a minimum of 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week (WHO, 2010). Moderate activity is defined as an exercise that increases your heart rate by approximately 40% from its resting state, whereas a vigorous activity raises it by 60% or higher (MacIntosh et al., 2021).
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If you have been mostly inactive lately or want to find out which exercises you should incorporate, you might want to consider factors such as your age, body composition, and general fitness level. You can start with easy workouts and progress slowly if you are healthy. Yet, it is always a good idea to talk to a health care professional about any existing health conditions or concerns before starting any exercise routine. 

The other factors you should consider are the time, space, and equipment requirements for your chosen activity. Some exercises can be done easily at home with little to no equipment. Others require you to purchase a membership at a gym or a club, or you may need special equipment and lessons. 

Whatever activity you pick should not only fit your schedule but also fit your budget. Moreover, it should be fun or pleasurable for you so that you’d look forward to it instead of dreading it. If you are looking for an activity to incorporate into your routine, here are several moderate and vigorous exercise suggestions you may want to consider (American Heart Association, 2022; MacIntosh et al., 2021), some of which may surprise you.

Moderate-Intensity Activities

• Walking briskly 
• Water aerobics
• Riding a bicycle (slow)
• Dancing
• Gardening
• Tennis (doubles)
• Washing your car
• Raking leaves
• Cleaning activities (vacuuming, mopping, etc.)

High-Intensity Activities

• Running
• Hiking uphill
• Jumping rope
• Swimming laps
• Riding a bicycle (fast)
• Farming activities
• Tennis (singles)
• Shoveling snow
• Basketball, hockey, soccer, and other running-based sports
• Martial arts