Final answer:
To maintain proper health, engage in at least 2.5 hours of moderate-intensity or 1.25 hours of vigorous-intensity aerobic activity weekly. Even noncontinuous exercise daily provides significant health benefits. Gradual increases in activity are recommended for sustained health improvements.
Step-by-step explanation:
To maintain proper health, the U.S. Department of Health and Human Services (HHS) recommends various levels of cardio activity. For adults aged 18 to 64, it's advised to do 2.5 hours of moderate-intensity aerobic activity or 1.25 hours of vigorous-intensity aerobic activity each week, with the activities spread throughout the week. Moderate-intensity activities might include brisk walking or swimming, where you can talk but not sing, while vigorous activities like running or basketball would limit your speech to just a few words without needing to catch your breath.
Moreover, engaging in physical activity beyond the equivalent of 300 minutes of moderate-intensity aerobic activity per week can lead to additional health benefits. It's also important to include muscle-strengthening activities at least twice a week. However, even just 30 minutes of noncontinuous exercise daily can have beneficial effects, including nearly a 50% reduction in the rate of heart attack. Therefore, starting with small amounts of moderate activity and gradually increasing can be greatly advantageous for cardiovascular health and overall wellbeing.
Avoiding an 'all-or-nothing' perspective is crucial; even small amounts of exercise are more beneficial than none. Initiating a cardio routine with attainable targets and steadily increasing the duration and intensity as you become more fit can improve both physical and mental health, and further reduce the risk of chronic diseases.