How much you have to exercise and what kind of workout to do to get different types of benefits – Business Insider

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There are a lot of good reasons to fit in a workout today.

Whether you want to lose weight, combat anxiety and depression, improve memory, build endurance, or strengthen bones and muscles, exercise can help.

But depending on your goals, some types of exercise work better than others.

If you want to improve bone health, you’ll want to do some sort of resistance training like weightlifting. For rapid improvements in speed or strength, a high-intensity interval program might be best. To improve brain health, aerobic exercise might be most helpful.

Some benefits are visible within a few minutes, while others can take months or years.

For sustained improvement, consistency is key. People see the most benefits if they work out on a regular basis, multiple times a week, throughout their lives.

But any form of activity can be good for you and count as exercise. Skip the elevator to take the stairs, walk a mile to the store instead of driving, or go help a friend move on the weekend. It’s good for your body and brain.

Here’s how much it takes for various forms of exercise to yield science-backed benefits.