How much exercise do I need?

Determining the right amount of exercise for your body depends on various factors, such as your current fitness level, fitness goals, type of activity, and any physical limitations you may have. As a general guideline, it is recommended to engage in at least 150 minutes of moderate or vigorous-intensity exercise per week, with the option of splitting these sessions into five 30-minute sessions or two 15-minute sessions on separate days.

When it comes to strength training, it is best to work all major muscle groups at least twice a week with a 48-hour recovery period between workouts. If you want to focus on specific muscle groups, consider splitting your workouts accordingly, but make sure to rest for 48 hours before reworking the same muscles.

For those struggling with balance issues, it is important to seek advice from a healthcare provider and aim for at least three and a half hours of exercise per week, which can include two 30-minute walks. Stretching is also crucial after workouts or periods of inactivity, and it should be done slowly and steadily to lengthen each muscle group.

While some muscle stimulation after exercise is normal, overtraining can be detrimental to your body's recovery process. Older adults require more recovery time than younger adults, so it is essential to strike a balance between pushing yourself and allowing for ample recovery time. If your body is not recovering between workouts or you are feeling excessively fatigued, consider reducing the intensity or reps of your workouts until you find the ideal balance for your body.