We all know that exercising is important for wellness. It helps in toning the muscles, reduces risks of obesity, manages anxiety & depression, etc.

While there are many ways to exercise, such as running, walking, cycling, etc. the question is, how much exercise do you really need to stay healthy? Well, it depends on your fitness goals. If you want to lose weight or fall under the category of fit people, you will have different daily exercising requirements than the ones who want to build muscles. So, what will be your perfect routine? Let’s have more discussion on this topic.

What Physical Fitness Guidelines Have to Say?

For healthy adults, the Department of Health & Human Services recommends at least 150-300 minutes of moderate aerobic activity or 75-150 minutes of vigorous aerobic activity every week. Or, they can do a combination of moderate and vigorous-intensity exercise to reap the health benefits. Also, it’s important to do strength training for all major muscle groups at least twice a week.

For older adults, the department suggests multicomponent physical activity that includes aerobic, muscle-strengthening activities and balance training. However, they should understand how their medical conditions affect their ability to perform certain physical activities safely & exercise accordingly.

How to Get Started?

In addition to a nutritious gut friendly diet and immunity boosting foods, exercising plays a key role in overall wellness. If you are a beginner, don’t worry. Start with 10 minutes a day and increase gradually. Many medical experts believe that meeting a 30-minute threshold can help individuals maintain a healthy body weight and also reduce risks of heart disease, diabetes, and high blood pressure.

Eventually, you can go ahead and increase the exercise time to improve results and lose a significant amount of weight and get long-term results.

Moreover, it’s not compulsory to go to the gym for exercising. You can participate in any physical activities that get the heart pumping.

What about busy people who can’t take out time from their schedule for exercising? They can take the stairs instead of the lift, walk or cycle to the office and make small changes that will increase their physical activity.

Different Types of Exercises You Can do


Walking is a great physical exercise. It’s good for you if your fitness goals are weight maintenance, improving sleep quality, metabolic health, and boosting creativity.

To stay fit, you can walk for 30-45 minutes every day. You can do it all at once or divide into pieces. It’s good to walk at a brisk pace for 3-4 miles in 60 minutes. You can also give a boost to your walking regime by including superfoods and supplements to improve your body health inside and out. 


Running is a vigorous exercise which improves heart health and full-body benefits. It’s perfect for individuals with goals such as better heart health, weight loss and a healthy metabolism.

You can find plenty of mobile apps to track your running achievements, such as distance, pace, calories burned, total time, etc. 


Cycling helps in increasing cardiovascular health, joint mobility, flexibility, losing extra body weight, and reducing stress levels.

E-bikes (equipped with batteries) provide a great amount of exercise. Although they help you up hills, still you have to pedal, thus providing you enough exercise.


Swimming is beneficial in reducing blood pressure levels, calming the mind, and strengthening different muscle groups. It’s good for people with fitness goals, injury recovery, mood boost, joint health, etc.

For beginners, it’s important to warm up properly and practice breathing before getting into the pool.

No matter whatever exercise you opt for, start slow and increase difficulty and time gradually.

Don’t worry about sore muscles, injuries, etc.  You can always find a way to recover from it. Whether it’s balms, sleep or a long bath, there’s plenty of options to deal with it. You can also try meditating to relax your body, reduce your anxiety, feel stress free and improve your overall health. 

Covering it up, exercising provides lots of benefits, such as weight loss, mood boost, muscle toning, etc. The amount of exercise you require every day depends on your fitness goals. If you are a beginner, you can start with walking and gradually increase the distance to reap more health benefits.

But always remember, regular exercise is beneficial only when accompanied by a healthy diet. Including different things in your diet such as nuts, green leafy vegetables, adaptogens and even CBD can offer many health benefits and lead you in a great direction.

So, exercise daily and eat healthily. Do as much as you can do. If you can’t run, then walk, if you can’t walk, then crawl!