There are people who have never work out and people who over workout, know how much work out you need to do to stay healthy and maintain your body weight.
Physical activity for all
The below recommendations are relevant to all healthy adults aged 18–64 years unless specific medical conditions indicate to the contrary. They are applicable for all adults except suffering with hypertension or diabetes. Physical activity depends on individual’s exercise capacity and specific health risks. Pregnant, postpartum women have different set of exercises and medical advice is mandatory before starting exercise.
Recommended levels of physical activity for adults aged 18 - 64 years
Adults aged 18–64 must do physical activity like walking, dancing, gardening, hiking, swimming, walking or cycling or atleast involve in household chores, play games, sports or planned exercise, in the context of daily, family, and community activities.
Physical activity on a regular basis helps improve cardio respiratory and muscular fitness, bone health and reduce risk of non-communicable diseases and depression:
Adults aged 18–64 should do at least 150 mins (2hrs 30 mins) of moderate-intensity aerobic physical activity per week.
At least 75 minutes of vigorous-intensity aerobic physical activity should be done in a week
Aerobic activity should be performed at a stretch of at least 10 minutes duration.
For additional health benefits, increase their moderate-intensity gradually to 300 mins (5 hrs) per week.
Muscle-strengthening exercises must be done involving major muscle groups on two or more days a week.
Physical activity for pregnant women
Moderate-intensity aerobic activities like brisk walking, yoga are better for healthy pregnant women and the risk is also very low. Physical activity does not increase chances of low-birth weight, early delivery, or early pregnancy loss. It is a misconception that mild to moderate physical activity will affect baby’s growth and production of breast milk. In fact physical activity helps keep pregnant women active and avoid complications like gestational diabetes.
Benefits of physical activity for adults
Overall, strong evidence demonstrates that compared to less active adult men and women, individuals who are more active
Diseases: Have lower rates of coronary heart disease, blood pressure, stroke, type 2 diabetes, metabolic syndrome, colon and breast cancer, and depression
Fractures: Likely to have less risk of a hip or vertebral fracture;
Fitness: Exhibit a higher level of cardio respiratory and muscular fitness
Body weight: More likely to achieve weight maintenance; have a healthier body mass and composition.
World Health Organisation, Global Strategy on Diet, Physical Activity and Health