3.General Exercise
Your step counter may say 10,000, but did you break a sweat for any of them? The number isn’t magic — the key here is intensity. For cardio exercise to be effective, you need to get your heart rate up for at least 10 minutes. You can get away with fewer than 20-30 minutes a day (adding up to 150 a week) when you’re working harder: 15 minutes of jogging is like a half-hour of brisk walking.
4.Flexibility
You should be stretching two days a week (or more) to help you bend and move easily. Gentle practices like yoga, tai chi, and Pilates improve your flexibility and your balance, too.
