The World Health Organization recommends at least 30 min of moderate exercise for at least 5 days a week for adults whose weights are within normal limits in order to live healthy and prevent non-communicable diseases. Your body needs to move around through exercise to function properly.
- You can break the one hour exercise into 2 or 3 sessions if you cannot get one hour at once.
- Try to do many things manually.
- I think exercises are more effective when done in the morning
- Do an exercise that you enjoy. Don’t do something that is too strenuous. Cycling, swimming or walking with swinging your arms are fine.
- Drink a lot of water before and after the exercise.
- Don’t eat immediately before (at least 2hours) and after (at least 30mins) exercise.
People who are controlling their weights have to engage in more than 30 minutes of exercise. Please target at least one hour daily. You will be too busy on some days to do it but if you aim at 7 days, you are more likely to be able to achieve 5 days.
Do you know that thirty (30) minutes of regular daily activity is not even sufficient to maintain body weight in adults who are struggling with overweight and obesity and fully derive all the identified health benefits? To prevent weight gain and to accrue additional weight-independent health benefits of physical activity, sixty (60) minutes of daily moderate activity (e.g. walking/jogging at 6 to 8 km/h) was recommended in addition to the activities required by a sedentary lifestyle (WHO, 1996; WHO/FAO, 2003). You don’t have to do sixty minutes exercise all at once. You can divide it into ten (10) or 20 minutes activities done six or three times per day respectively.