Prioritize at least 150 minutes of cardio weekly to gain mental-health, cognitive, weight-management, chronic-disease risk reduction, bone and muscle strength, and functional benefits. Short bursts of activity throughout the day can have a significant impact, and varying workouts—dancing, strength-training, walking, or running—helps maintain engagement. Beyond formal workouts, increase daily movement to counteract prolonged sitting; balance physical movement with sedentary time to lower all-cause mortality risk. Long periods of sitting associate with high blood pressure, elevated blood sugar, abdominal fat, cardiovascular disease, and cancer. Set timers to stand every 30 minutes or consider a standing desk.
Exercise is one of the most important lifestyle practices you can adopt. It has huge and varied benefits, including: Improved mental health Clearer cognition Healthy weight maintenance Lower risk of chronic diseases like obesity, diabetes, heart disease, and some cancers Stronger bones and muscles Improved ability to perform daily tasks The minimum recommended amount of exercise is 150 minutes per week, or about 21 minutes per day.
While daily workouts are key for optimal health, it's also important to move more throughout your day-especially if you spend a lot of time sitting. Studies indicate that balancing physical movement with sedentary time each day decreases your risk of all-cause mortality even more than getting enough sleep. Alternatively, sitting for long periods of time has been linked to high blood pressure and blood sugar, excess body fat around the waist, cardiovascular disease, and even cancer.
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