Exercise and Physical Activity Guide

The best exercises for a healthy lifestyle and effective weight loss

Walking and Running

Walking and Running

Walking and running improve cardiovascular health, burn calories, and help with weight loss. It is recommended to walk at a moderate pace for at least 150 minutes or run for 75 minutes per week.

  • Walk or run for 30 minutes every day
  • Exercise outdoors or on a treadmill
  • Start and finish with light warm-up and cool-down exercises
Strength Training

Strength Training

Strength training builds muscle, boosts metabolism, and helps burn fat. It is recommended to do strength training 2-3 times a week.

  • Squats
  • Push-ups
  • Plank
  • Lunges
  • Exercise with light weights
HIIT Workouts

HIIT (High-Intensity Interval Training)

HIIT burns a lot of calories in a short time and improves heart health. It consists of intense exercises and short rest intervals for 20-30 minutes.

  • 30 seconds running, 30 seconds rest (repeat 8-10 times)
  • Exercises like burpees, squat jumps, mountain climbers
Stretching Exercises

Stretching and Flexibility Exercises

Stretching relaxes muscles, prevents injuries, and increases range of motion. It is beneficial to do stretching every day or after each workout.

  • Yoga or Pilates exercises
  • Static stretching (hold each stretch for 20-30 seconds)
  • Dynamic stretching (stretching with movement)

Increase Daily Activity

Moving more in daily life is also important for health. Small changes make a big difference.

  • Use stairs instead of the elevator
  • Get off the bus one stop early and walk
  • Move for 5 minutes every hour
  • Be active with housework

Tips for Weight Loss Exercises

  • Consistency is key: exercise at least 3-5 times a week
  • Exercise along with proper nutrition
  • Set a specific goal and achieve it
  • Exercising with friends increases motivation
  • Listen to your body and don’t overdo it

Home Workouts

  • Jumping jack
  • Push-up
  • Squat
  • Plank
  • Step-up (using stairs)

Staying Motivated

  • Create a workout schedule and stick to it
  • Track your results
  • Reward yourself
  • Try different exercises, don’t get bored

Sample Workout Schedule

DayType of ExerciseDurationBenefits
MondayCardio (Running/Walking)30 minutesHeart health, calorie burning
WednesdayStrength training45 minutesMuscle building, metabolism boost
FridayHIIT20 minutesBurning lots of calories in a short time
SundayYoga/Stretching40 minutesFlexibility, stress reduction