There is no single figure for the duration of exercise that can specifically guarantee that someone has a strong immune system. However, regular physical activity is an important part of a healthy lifestyle. For adults, a realistic goal is to build a habit of being consistently active rather than forcing vigorous exercise every day.
One commonly used benchmark is around 150 minutes of moderate intensity physical activity a week. If divided evenly, this amount is around 20-30 minutes per day for five to seven days. Activities such as brisk walking, leisurely cycling, or aerobic exercise can be an option depending on individual abilities.
For people who are just starting to exercise, there is no need to immediately pursue long duration. You can start from 10-15 minutes and increase it gradually when your body gets used to it. The important thing is that these activities are carried out regularly and adjusted to the condition of the body.
Apart from exercise, maintaining endurance is also influenced by many other factors. Getting enough sleep, a balanced diet, stress management, maintaining cleanliness, and overall healthy living habits play an important role. So, exercise should not be considered as the only way to maintain a healthy body.
If you haven't exercised for a long time, choose an activity with an appropriate intensity and don't immediately force yourself. Stop if unusual complaints appear and consider consulting a health professional if you have certain health conditions. The main focus is on building active habits that can be maintained long term.
