Yep, I know it is an over done topic but it is an important one. first I am going to cover a few of the basics.
GUIDELINES
this depends on on the situation such as are you healthy, your age and so forth however here are some guidelines created by the dept of Health and Human Services for an adult that is healthy (age 18-64).
"
Adults should get at least two and a half hours (150 minutes) each week of moderate-intensity aerobic physical activity. You need to do this type of activity for at least 10 minutes at a time as intervals shorter than this do not have the same health benefits. Adults should also do strengthening activities, like push-ups, sit-ups and lifting weights, at least two days a week."
-http://www.fitness.gov/be-active/physical-activity-guidelines-for-americans/
I do have to admit it is interesting that they point out how the duration needs to be at least ten minutes due to health benefits for shorter duration's are not the same, probably they are referring to cardiovascular health on this one.
CUSTOMIZATION
I wanted to cover this because exercise is only effective if it is done. Yeah who cares if you know how an Olympic athlete trains if it doesn't commit a change in what is done in your life. That it is why I believe in creating a plan that fits whatever life and time limitations that you have so that you can over time build up and be consistent because 1 week of intense exercise followed by months of idleness is not very effective either.
However regardless of how you start I highly recommend doing some sort of activity that gets your heart working and some sort of activity for muscle building.
EXAMPLES
I have tried all kinds of exercises since I was 15 because I have wanted my body to be healthy and there have been so many research projects showing that there is a correlation between physical activity and health. So here are some examples
A circuit of body weight exercises such as push ups, squats, planks etc. I tried this for awhile and it seemed to help with my endurance and energy levels.
Heavy Compound weight exercises such as dead lift, clean & press etc. I was very impressed with the results but you need the equipment and time and it left me dead afterwards every time which might not be practical if your a parent.
Activity based such as sports, hiking, swimming etc. This one is great if that is were your joys are but that's the key you gotta love that stuff.
Any how that is all for today and of course this is very important to public health because due to the greater efficiency that technology brings we are becoming less active and in correlation with the decrease in activity several chronic illnesses have became common.
