All experts agree, however, that exercise needs to be regular and moderately intense, and the guidelines recommend a minimum of 30 minutes of moderate exercise on most days of the week.
But how do you know if your exercise is moderate? The best test is to see if you can easily talk while doing the exercise. If you can, then you are probably exercising at a light to moderate range. If your breathing gets in the way of talking, you know that you have increased the intensity.
Using tools such as electronic activity monitors (Fitbits, smartwatches, etc.) and heart-rate monitors (Polar, etc.) is another simple way to objectively measure the intensity of physical activity and to benchmark yourself for future improvement. If you don’t have access to these monitors, though, remember that the more intense and the longer you exercise, the more significant the benefit becomes. Research suggests that there is a positive correlation between the intensity and length of exercise and reduction in risk of coronary conditions.
To help you understand the benefits of each type of exercise and remember how often to undertake each on a weekly basis, print the resources below and put them on the fridge so you can see your progress.