3 - 5 days a week

According to the American college of sport medicine (ACSM), to be fit and healthy the minimum exercise requirement

20 - 60 minutes per session

An appropriate exercise intensity measured by the target heart rate which is 60-90% of the maximum heart rate (maximum heart rate = 220 - age of individual ) and varying according to the exercise experience, weight, age, health issues, post surgery etc.

It may even go lower than 60% if one is uncomfortable during exercise.

On each day, a simple routine of:-

5-10 minutes of warn-up

15- 30 minutes of cardiovascular exercise and strength training including use of machines that works on different parts of the body and use of the free weights.

5-10 minutes of stretching/ warm down.


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