How much exercise you should be getting depends on several factors, including your current fitness level, fitness goals, the types of practice you plan to do, and whether you have deficits in such areas as strength, flexibility, or balance.
Generally, 150 minutes of moderate-intensity aerobic activity (or 75 minutes of vigorous exercise) are beneficial as a weekly minimum. As you become more fit, you’ll want to exceed that to reap maximum benefit. A natural way of splitting up the 150 minutes might be to do a 30-minute session five times per week, or you can break it up and do two 15-minute sessions during a single day. Adopt whatever schedule fits your lifestyle.
For strength exercises, aim to work all your major muscle groups twice to three times each week, leaving 48 hours between each workout for recovery. If you do “total-body” workouts, that’s two weekly sessions. If you choose to split your activities to target a specific muscle group (e.g., “leg day”), that will require more frequent workouts. Just ensure you leave 48 hours of rest before re-working a significant muscle.
If you have noticed problems with your balance, such as unsteadiness, dizziness, or vertigo, talk to a healthcare provider for recommendations about balance-specific exercises. Get in three half-hour workouts each week and a 30-minute walk at least twice weekly.
It’s best to stretch after you have warmed up for a few minutes or perform stretching exercises after you complete your workout. When stretching each muscle group, take it slow and steady, release it, and repeat.
But how much exercise is too much? You should expect minor muscle soreness after workouts, especially in the beginning. But you may be overtraining if your body is not recovering between activities. Remember that seniors need more recovery time than younger people. An exercise program should make you feel good. If it doesn’t, you’re probably overdoing it. That doesn’t mean you should quit, only that you should dial back the intensity or frequency of your workouts until you hit the “sweet spot” in which you’ve “tired out” your body but then recovered enough to tackle your next session with enthusiasm.
Source: https://www.health.harvard.edu/topics/exercise-and-fitness#exercise-fit…
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