Exercising regularly every day is one of the most important things you can do for your health. In the short term, exercise helps control appetite, improve mood, and improve sleep. In the long run, exercise reduces the risk of heart disease, stroke, diabetes, dementia, depression and many cancers.

For adults, it’s important to get at least 150 minutes of moderate aerobic exercise, such as brisk walking, or 75 minutes of vigorous exercise, such as jogging, per week. When exercising, it’s good to break up each exercise into small sessions of at least 10 minutes.


In addition to brisk walking, strength training that works all major muscle groups such as legs, hips, back, abdomen, chest, shoulders and arms at least two days a week is also important for body integrity. Strength training includes lifting weights, using resistance bands, or exercises where your body weight provides resistance, such as push-ups and sit-ups.

Aerobic exercise guidelines for pregnant women are considered safe for most pregnant women. Medical authorities do not make any recommendations in the context of strength training for pregnant women.


For children, at least 60 minutes a day should be devoted to physical activity and aerobic exercise. Children should do vigorous exercise and strength training, such as push-ups or gymnastics, at least three days a week.

You can stay healthy and fit by downloading the health and fitness app Fitlich.

Fitlich is now available on Google Play and App Store.

Originally published at https://melasoft.medium.com on September 28, 2021.