The American College of Sports Medicine recommends:
“Regular physical activity will provide more health benefits than sporadic, high-intensity workouts, so choose exercises you are likely to enjoy and that you can incorporate into your schedule.
“ACSM’s physical activity recommendations for healthy adults, updated in 2011, recommend at least 30 minutes of moderate-intensity physical activity (working hard enough to break a sweat, but still able to carry on a conversation) five days per week, or 20 minutes of more vigorous activity three days per week. Try a combination of moderate- and vigorous-intensity activity to meet this recommendation.
“Examples of typical aerobic exercises are: walking, running, stair climbing, cycling, rowing, cross-country skiing, swimming.
“In addition, strength training should be performed a minimum of two days each week, with 8-12 repetitions of 8-10 different exercises that target all major muscle groups. This type of training can be accomplished using body weight, resistance bands, free weights, medicine balls or weight machines.” (11)
If you have diabetes, are overweight, or have any other health condition, consult your healthcare practitioner before beginning any new exercise regimen.
Read more: mango leaves for diabetes