The second edition of the Physical Activity Guidelines for Americans suggests the following for good health.
- 150-300 minutes of moderate intensity exercise per week.
- 75-150 minutes of vigorous intensity exercise per week.
- (One or the other. OR some equivalent combination of the two.)
Muscle Strengthening Activities
- All major muscle groups should be exercised at least twice per week. The intensity level should be moderate or greater.
*On a scale of 1 to 10, with 1 being minimal effort and 10 being all-out maximal effort, the following serves to better define the relative intensity for each exercise intensity. Moderate Intensity is equal to 5 or 6. Vigorous Intensity is equal to 7 or 8.
So might that look like in practice at home? Unless you're incredibly out of shape or overweight, walking or walking in place is likely going to be categorized as "low intensity". Walking quickly might be enough to qualify as moderate intensity, but in general walking is going to be a low intensity activity. So I would recommend something else.
Here's a sample routine to consider,
Aerobic Activity (feel free to mix or match)
- MON: Power Walk/Slow jog for 30 minutes. (Moderate Intensity)
- TUE: Jumping jacks 3 sets of 5 minutes (Vigorous Intensity)
- WED: Bike ride for 30 minutes. (Moderate Intensity)
- THU: Jump rope 3 sets of 5 minutes. (Vigorous Intensity)
- FRI: Walking up stairs for 30 minutes. (Moderate Intensity)
Muscle Strengthening Activity (3 sets to failure for everything)
- TUE: Squats, Slick Floor Bridge Curls, Pushups, and Inverted Rows. (For beginners)
- THU: Squats, Slick Floor Bridge Curls, Pushups, and Inverted Rows. (For beginners)
- TUE: Split Squat Jumps, Nordic Hamstring Curls, Clapping Pushups, and Pullups. (Not beginners)
- THU: Split Squat Jumps, Nordic Hamstring Curls, Clapping Pushups, and Pullups. (Not beginners)