To be physically fit, you do not have to exercise intensely for long periods of time. Experts agree that physical activity does not necessarily have to be vigorous, and they recommend at least 30 minutes of moderate continuous physical activity daily, or on most days of the week.
To achieve and maintain physical and cardiovascular fitness, health professionals advise following a balanced fitness program:
Experts now recommend participating in two types of physical activity each week to ensure aerobic health and muscle strengthening. Muscle strengthening activities include lifting weights, using resistance bands, and practicing yoga or Pilates. Such exercises should be performed twice a week and include the major muscle groups (legs, hips, back, chest, arms, shoulders, and abdomen).