I would spend at least 10 minutes exercising. I spend 20 minutes exercising, but no more. Long workouts can discourage you from doing it next time. Shorter, harder workouts seem to be more effective to me.
Because everyday is better for health than a few days a week only, I'd say do at least 5-10 m of excersise daily to get yourself in the habit
Most of the research says 30 minutes a day, but it doesn’t all have to be at once. I find it easier to do three ten-minute walks, morning afternoon and evening
I have a ten minute rule I follow most days. Ten mutes of exercise in the morning, ten minutes right after work and ten minutes in the evening. Do me that looks like yoga in the morning a run followed by a short cool down walk and the evening some kind of strength training. Most days the ten minutes routines last longer than ten minutes. Some days I do not have ten minutes but still try to do something even if it mean parking away from the office door and having a longer walk or a set of ten pushups and sit-ups. So it typically works out to 30 minutes a day
I think for somebody who is most like me spiritually should really want to do at least 1.5 hours per day for 3 days a week. This will add up to 4.5 hours per week for someone who is most like me spiritually.
The way I see it: it's better to spend any amount of time than no time at all. So, find a fun workout that you can see yourself committing to daily and that's how long you'll spend. Maybe it's a 15 minute high intensity pilates course on youtube. Maybe you like 30 minute yoga classes. Whatever makes you spend ANY time every day.
30 minutes at least w/a form of cardio. 1 hour w/cardio, weights and stretching is ideal for me. It’s different for everyone
What works for me is doing the 7 minute High Intensity Interval Training at least once. It gives me enough movement in all my muscle groups, is quite intensive to the point that sometimes I'm out of breath, and it doesn't take too long and I don't end up missing out on other activities in the day.
A healthy adult should do at least 150 minutes of moderate-intensity excessive a week, that is, at the very least, go fast or ride a bicycle. I also recommend dividing this time into 30 minutes, five days a week. It doesn’t seem too long, but people who exercise 30 minutes a day have 30% protection against non-communicable diseases. A figure that increases if, instead of walking, we carry out a scheduled training. In people who do planned physical exercise this protection rises by almost 50%.
By following these recommendations, most people will burn about 1,000 calories a week. If we add to this, in addition, the physical activity that we carry out in an unplanned way (walking to work, climbing stairs, walking the dog…) we will burn 2,000 calories a week. Once this number is reached, it is positive to exercise more, but the added health benefits stabilize after tag figure.