Fitness

For the biggest benefits of exercise, try to include at least

• 2½ hours of moderate-intensity physical activity (e.g. brisk walking) each week,

• 1¼ hours of a vigorous-intensity activity (such as jogging or swimming laps)

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  or a combination of the two.​

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• Set small daily goals and aim for daily consistency rather than perfect workouts. It's better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important. 

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• Find forms of exercise that you find fun or enjoyable, and what fits your lifestyle.

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• Listen to audiobooks, podcasts, or music to distract yourself. Most people find it’s more fun to exercise while listening to something they enjoy.

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• Recruit an “exercise buddy.” It's often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague. 

 

Be patient when you start a new exercise program. Most people require about four to eight weeks to feel coordinated and sufficiently in shape before the exercise feels easier.