When it comes to exercise, something is always better than nothing. Taking a walk around the block will not only stretch your legs, but it will also help you clear your head. It might also inspire you to walk a little further the next day.
That said, the current recommendation for adults is to aim for at least 150 minutes of moderate-intensity activity each week (or 75 minutes of vigorous intensity) with two sessions of strength-building activity per week. That’s about 30 minutes of movement, five times a week. It’s okay to break it too. Two 15-minute workouts or three 10-minute workouts can benefit you just as well. Include warm-up and cool-down time as part of your workout, as well as heavier activities around the house or garden.

Moderate intensity vs vigorous intensity

Moderate intensity means you are working out, breathing faster and starting to sweat. You are still able to speak in full sentences, but not to sing. Examples of moderate-intensity activities include brisk walking, cycling on flat ground, hiking, weight training, or skateboarding.
Vigorous intensity means that you are really working, breathing hard, sweating a lot, and too out of breath to speak in full sentences. Examples of high-intensity activities include: jogging, rope jumping, fast or uphill cycling, aerobics, or circuit training.

Reward yourself

  • When circumstances make it difficult for you to partake in your favorite forms of exercise, it’s normal to feel a little frustrated. Don’t get down on yourself, but keep experimenting with new workouts until you find something you like.
  • And if you feel your motivation to start moving, focus on how much better you will feel after even a little exercise.
  • It also helps to indulge in extra treatment as a reward for following a new exercise program. Take a long hot bath, for example, make a fruit smoothie or call a friend or family member.
  • And remember: the healthy habits you build now can help you stay healthier and happier well beyond this global pandemic.


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