A combination of cardiovascular exercise and strength training is ideal. During exercise, your heart rate should rise noticeably for at least 30 minutes. The general target described here is 70 per cent of your maximum heart rate. Estimated maximum heart rate is 220 minus your age.
Some examples:
- 30 minutes of brisk walking (at least 5 kilometres per hour)
- 1 hour of cycling at a moderate pace
- 30 minutes of swimming
- 20 minutes of rowing
- 1 hour of gym exercise