The very best workout routines to do to reside longer

Not surprisingly, if you can only give more than a few hours to exercise each week, you need to count them. The World Health Organization recommends running, riding a bicycle up hills, playing soccer or netball or doing aerobics.

If that doesn’t sound too terrible, a more convincing 2021 study published in the British Journal of Sports Medicine found that 30-40 minutes of moderate to vigorous exercise per day is enough to compensate for a sedentary lifestyle and even just 11 minutes of exercise a day makes a difference in lifeprovided you are moderately active throughout the day.

gardening

Time required: 150 to 300 minutes per week

More achievable for most of us are the exercises found in the “moderate” category. Brisk walking, vigorous gardening or even a leisurely swim count as moderate exercise, according to the World Health Organization, and five hours a week is sufficient. And more often than not, it’s just about keeping the weight off. “Being active can help maintain a healthy weight, which reduces the risk of 13 different types of cancer,” explains Karis Betts, senior health manager at Cancer Research UK. “No matter your age, your health or how busy you are, there are many ways to be more active. Anything that keeps you warmer, slightly out of breath, and your heart beating faster counts. It doesn’t matter if you go cycling with friends or get some homework done, these are all considered ways to be active.”

Weightlifting

Time needed: Less than an hour per week

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