Exercise and adaptation: The body adapts to exercise stress. Too little stress won't stimulate change, while too much can impede recovery and adaptation.
Individual factors: The optimal amount of exercise varies based on factors like current fitness level, sleep quality, stress levels, and diet.
General recommendations:
- Daily activity: Regular walking, especially after meals, is highly beneficial and stress-reducing.
- Strength training: Either two 45-minute full-body workouts per week or five 15-20 minute sessions per week focusing on 1-2 exercises each day.
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