Do not do exercise more than 5 times per week. Doing exercise more increases your risk of:
- muscle or joint injuries
- feeling tired or unwell
The goal is to do aerobic exercise:
5 days a week. To get started, try to do exercise 3 days a week. Slowly increase the number of days you do exercise each week to 5 days a week. It may take you 3 weeks until you are doing exercise 5 days a week.
30 to 60 minutes on each of the 5 days. Start with doing 10 to 30 minutes of exercise. You can take rest breaks when needed. You can choose to do 10 minutes of exercise three or more times through the day. Slowly increase the time you spend doing exercise to 30 to 60 minutes.
Both exercise and daily physical activity are central to good health. Be active every day.
Do lower-level activities (such as walks with your dog), sports (such as golfing) or find other ways of being active on the days you do not do planned exercise. These types of activities are not types of planned exercise.
Lower level activities help manage your blood sugar and improve your health.