11 october 2024 : The amount and type of exercise you need each week can depend on factors like age and fitness goals. According to Dr. Sreekanth Shetty, Director of Cardiology at Sakra World Hospital, a balanced exercise routine should include both cardio and strength training. He recommends 150 minutes of moderate-intensity aerobic exercise weekly, or 75 minutes of vigorous exercise, along with two strength-training sessions.
For cardiovascular health and weight loss, Dr. Shetty suggests doing moderate-intensity cardio for 4-5 days a week, and for overall fitness, 3 days of cardio might suffice. Cardio exercises like walking, running, or swimming help improve heart health and endurance, while strength training is important for muscle growth, metabolism, and bone health. It should target major muscle groups and be done at least 2-3 days a week.
Flexibility exercises such as yoga or stretching daily are also beneficial, enhancing range of motion and helping with recovery. Dr. Shetty stresses the importance of rest days to prevent overtraining, allowing muscles to heal and avoid injury.
A balanced routine with cardio, strength training, flexibility exercises, and adequate rest is key to achieving long-term fitness success, promoting better cardiovascular health, bone strength, mental well-being, and metabolism.
