We know from clinical studies that young women who are involved in regular and
vigorous aerobic exercise programs begin puberty later and have nearly a two-fold decreased risk of developing breast cancer later in life.
In a University of Illinois study, participants performed significantly better on tests of brain functioning after yoga, as compared to their performance after 20 minutes
of vigorous aerobic exercise.
The key is regular exercise: At least 150 minutes per week of moderate intensity aerobic exercise (such as brisk walking), or at least 75 minutes per week of
vigorous aerobic exercise (such as race walking, jogging, swimming laps, or bicycling at ≥ 10 mph), or an equivalent combination of both moderate and vigorous exercise.
The ADA recommends 30 minutes of moderate - to -
vigorous aerobic exercise, such as brisk walking, stair climbing or jogging, at least 5 days a week, and strength training, such as calisthenics or weight training, at least twice a week.
If you want to make some real progress, your exercise program should also include at least 30 to 60 minutes of moderate to
vigorous aerobic exercise three to five times per week, with some stretching before and after to help the body with recovery and flexibility.
After all, the Office of Disease Prevention and Health Promotion says that aerobic activity lasting longer than 10 minutes in duration counts toward the 150 minutes of moderate or 75 minutes of
vigorous aerobic exercise you should aim to get each week.
Young healthy adults participating in the experiment were subject to 10 minutes of moderate to
vigorous aerobic exercise, and then assessed, with immediate results.
Enhances sex life: Both libido and performance benefit from moderate to
vigorous aerobic exercise.
The Department of Health and Human Services recommends 150 minutes of moderate aerobic exercise (or 75 minutes of
vigorous aerobic exercise) per week, supplemented with strength training.