In general, the more you do, the more you get, and greater frequency and duration of exercise can lead to improved levels of fitness. However, if your goal is to improve your general health and well-being, most experts now recommend 30 minutes of moderate activity-- such as walking, golfing, or even gardening-- five days a week. For fitness improvement, a more intensive program may be warranted. To improve your fitness, general recommendations call for three to five days a week, at 30 to 60 minutes per session. Be aware, however, that limitations do exist. Exercise above and beyond approximately five hours per week often adds little benefit, while increasing the risk of injury, fatigue, and drop out. In addition, exercising more than five hours a week may take time away from other activities that you enjoy or from your family time. Unless you're a professional athlete, you don't need to train for a cross-country bike ride to improve the way you function, feel, and look. You shouldn't feel guilty if your commitment is simply a 20-minute walk, three days a week. On the contrary, feel proud of yourself for sticking with it. Consistency is important. You may struggle through the first few sessions, but if you stay with it, you should start to notice dramatic changes in the way you feel and look. You'll feel stronger, have more stamina, your moods will improve, and your blood pressure and cholesterol levels will drop. If your workout is combined with healthful eating, you'll lose body fat, as well. As you get into better shape, you may look forward to exercising, and your workouts may give you a sense of pride and accomplishment.
