At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week, or 150 minutes per week, is recommended for substantial health benefits.

Cardiovascular exercises like running, cycling, and swimming are known for high calorie burn. High-intensity interval training (HIIT) can also maximise calorie burn in a shorter time.

Compound lifts such as squats, deadlifts, and bench presses are effective for building muscle because they target multiple muscle groups at once.

For most people, waiting 1 to 3 hours after a light to moderate meal is sufficient. It allows the body to digest the food enough to avoid discomfort during exercise.

Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort, potentially decreasing the force on your arteries and lowering blood pressure.

Exercise increases the production of endorphins, which are natural mood lifters. It also leads to improved sleep and reduced levels of stress hormones like cortisol.

A combination of aerobic exercises like running or swimming with strength training exercises can effectively burn calories and build muscle to aid in weight loss.

Aerobic exercise, also known as cardio, includes activities such as brisk walking, swimming, running, or cycling that increase heart rate and use oxygen to fuel muscle activity.

For a balanced routine, including 4-6 different exercises allows you to target various muscle groups and avoid overtraining any single area.

While spot reduction isn't possible, a combination of regular cardiovascular exercises and core-focused movements can help to reduce overall body fat, including around the abdomen.