How often should you exercise per week?

How often should you exercise per week? And what types of exercise are recommended? Follow this article to find out the answers.

Exercising regularly is one of the best things you can do for your health, as it improves overall health and fitness, and reduces the risk of chronic diseases. So, how many times should you exercise per week?

The answer to this question can be summarized as follows:

To maintain good health

The physical activity guidelines recommend exercising regularly to maintain health at this rate per week:

1. Aerobic exercises

It is recommended to allocate at least 150 minutes to moderate aerobic exercises or 75 minutes to vigorous aerobic exercises or a combination of both weekly, and it is suggested to distribute these exercises throughout the week as follows:

Moderate-intensity cardio exercises: 30 minutes per day for 5 days per week.

Violent cardio exercises: 20 minutes per day for 3 days per week.

2. Strength exercises

It is recommended to practice strength exercises at least twice a week to strengthen all strong muscle groups, by practicing 8-10 strength exercises at a rate of 8-12 repetitions for each exercise twice a week.

3. Flexibility exercises

This type of activity is beneficial for everyone, but it is especially important for seniors over 65 years old, as it is recommended that they do this type of activity at least two days a week.

4. Balance exercises

This type of activity is also beneficial for everyone, but it is especially important for seniors over 65 years old, such as flexibility exercises, so it is recommended that they include this type of activity twice a week.

To maintain weight

Although there are no official guidelines regarding the answer to the question "How many times should you exercise per week to maintain weight?", it is recommended to practice moderate-intensity exercises for 150-250 minutes per week to burn 1200-2000 calories per week, and this can vary based on a person's age, weight, gender, and fitness level.

To lose weight

It is recommended to practice moderate-intensity exercises for at least 200-300 minutes per week to promote weight loss.

What types of sports are recommended?

After answering the question "How often should you exercise per week?", it is necessary to address the type of exercises recommended, as the main types of exercises include exercises that focus on aerobic capacity (cardiovascular fitness), strength, flexibility and balance, and here are the details about them:

1. Aerobic exercises

Is any type of activity that engages the heart, lungs and muscles, and leads to improving levels of cardiovascular fitness and reducing the risk of heart disease, diabetes and certain types of cancer in addition to improving mood and sleep.

There are many types of aerobic exercises, including:

Walking fast enough to feel slightly short of breath.

Cycling.

Running or jogging.

Swimming.

Collegiate sports such as football.

Aerobic exercise machines, such as: exercise bikes and rowing machines.

2. Strength exercises

This type of exercise involves moving the muscles against some kind of resistance, so elastic bands, free weights, weightlifting machines, or body weight are used when doing it.

This type of exercise provides a range of benefits to the body, including: improving strength, posture, and balance, and maintaining bone health and blood pressure.

3. Flexibility exercises

These exercises help improve flexibility and maintain movement and activity, and this type of sport ensures that the muscles are slowly tightened without shaking or bouncing. Activities that help with flexibility include: yoga and Pilates, which require relaxing the body and gently stretching it into different positions, and then focusing on breathing.

4. Balance exercises

These exercises are beneficial for general movement, and can help reduce the risk of falling as you age. Balance exercises include: dancing, tai chi, and racket sports such as tennis