Exercise is an important foundation of having a strong and healthy body

Health organisations throughout the world advise that people in general should do aerobic exercise totalling at least 150 minutes a week at a moderate level of intensity, or, if at a vigorous level, taking about 75 minutes a week, in order to promote the health of both the body and the mind. Exercise does not have to be complicated; it is moving the body regularly and choosing a level of intensity suitable for yourself.

In general one should begin from exercise at a moderate level first, which means activity that makes the heart beat faster, the breathing stronger, and a little sweat come out, but in which one can still talk in short sentences, though not sing. Examples are walking quickly, cycling comfortably, jogging, aerobic dancing, swimming, or playing sport that is not too heavy. These activities can be chosen according to the preference and the convenience of each person.

150 minutes a week does not have to be done in one go. The time can be divided into short periods, such as exercising 30 minutes a day, 5 days a week, or divided into 10–15 minutes at a time on each day, and it still gives a good result. Dividing the time in this way helps exercise become part of daily life, and reduces the feeling of tiredness or boredom, because what is important is regularity and continuity.

Exercise taking 75 minutes a week, on the other hand, is exercise at a vigorous level, which uses a lot of energy in a shorter time. Its character is that the heart beats very fast, the breathing is strong, and talking is difficult. Examples are running fast, cycling fast, skipping, or interval exercise. These activities suit those who have limited time and are physically ready.

The benefits of exercising regularly

Not only does it build up the strength of the heart and the lungs, help control weight, and reduce the risk of chronic diseases such as heart disease, diabetes, high blood pressure, and obesity, but it also increases the strength of the muscles and the bones. Besides this it also helps make the mind bright, reduces stress, makes one sleep better, and increases concentration in study or work.

Besides aerobic exercise, training the strength of the muscles or weight training should be added at least 2 days a week, and stretching the muscles before and after exercise should not be neglected, in order to prevent injury and help the body recover more quickly. Enough water should be drunk, and the signals from the body listened to. If you feel very tired, dizzy, or have pain, you should stop and rest immediately. Those who have an underlying disease in particular should always consult a doctor before exercising, in order to plan a suitable form of exercise.

In summary, exercising at least 150 minutes a week is a goal that everyone can really achieve, if you begin from simple activities and do them regularly. Caring for your health with exercise not only helps make the body strong, but also helps create a good quality of life in the long term.