How long should each exercise session last? How many times per week should one exercise?

Sure, here is the translation:

How long should each exercise session last? How many times per week should I exercise?

Hey friend! That's a great question and one that many people starting out are most concerned about. There isn't a single "one-size-fits-all" answer, but there are some general principles. I'll outline them for you based on my experience and some scientific recommendations, hoping it helps.

First, the "Big Goal": 150 minutes of moderate-intensity aerobic exercise per week

This is the minimum health standard recommended by many health organizations, like the World Health Organization (WHO). Think of these 150 minutes as your weekly "homework."

How to distribute these 150 minutes? It's flexible!

The Classic Model: 5 times per week, 30 minutes each. This is the most common and recommended approach. Squeeze in half an hour each weekday, rest on weekends – it's very regular and your body adapts easily.
The Weekend Warrior Model: 3 times per week, 50 minutes each. If you're busy during the week, you can concentrate your exercise on fewer days.
The Fragmented Time Model: Every little bit counts! Don't underestimate short bursts of time. Research shows that even sessions as short as 10-15 minutes, if intense enough, add up. For example, a 15-minute brisk walk in the morning and another 15 minutes in the afternoon count as 30 minutes of exercise.

What is "Moderate Intensity"? A simple way to tell: Your heart rate increases, your breathing becomes somewhat rapid, you can speak in full sentences, but you couldn't sing. If you can still hum a tune, the intensity might be too low; if you're too breathless to talk, it's probably too high.

Aerobic Exercise Alone Isn't Enough – "Strength Training" is Crucial!

Besides the aerobic exercise mentioned above, we also need to incorporate strength training.

Aerobic Exercise

Simply put, these are activities that get your heart pumping, make you sweat lightly, but you can sustain them for a while.
- Purpose: Primarily improves cardiovascular fitness, promotes blood circulation, burns calories and blood sugar.
- Examples: Brisk walking, jogging, swimming, cycling, dancing (like square dancing), aerobics classes, etc.
Strength Training

Simply put, this is "lifting weights" or doing exercises that work against resistance.
- Purpose: Increases muscle mass. Muscles are major glucose consumers in the body. More muscle means your body has more "warehouses" to store and use sugar, helping you control blood sugar more effectively and boosting metabolism.
- Frequency and Duration: Recommended 2-3 times per week. You don't need to do it daily, as muscles need time to rest and grow. Each session can be 20-30 minutes, targeting different muscle groups.
- Examples: Lifting dumbbells, using resistance bands, push-ups (start with knee push-ups if needed), squats, planks, etc.

Special Reminder: If You Have Diabetes, Pay Extra Attention to These Points

Exercise is highly beneficial for blood sugar control, but safety always comes first.

Consult Your Doctor First: Before starting a new exercise plan, it's best to talk to your doctor to ensure it's suitable for your current health condition.
Monitor Blood Sugar: Check your blood sugar before and after exercise to understand how your body reacts to different activities. This helps you avoid hypoglycemia.
Carry Quick Sugar: When exercising, it's best to carry a few pieces of candy, a small bottle of juice, or glucose tablets. If you experience hypoglycemia symptoms (dizziness, palpitations, cold sweats), you can treat it promptly.
Listen to Your Body: If you feel unwell, don't push through. Rest when tired. Progress gradually.
Best Time to Exercise: It's generally recommended to start exercising about 1 hour after a meal. Blood sugar levels are higher then, making it effective for lowering post-meal glucose and reducing the risk of hypoglycemia. Try to avoid exercising on an empty stomach.

Here's a Sample "Weekly Exercise Plan" for Reference

This is a relatively ideal and comprehensive plan; you can adjust it based on your situation:

Monday: Brisk walk 30 minutes (Aerobic)
Tuesday: Strength training 20-30 minutes (e.g., sets of squats, push-ups, light dumbbell lifts)
Wednesday: Swimming or cycling 40 minutes (Aerobic)
Thursday: Rest, or do some gentle stretching.
Friday: Brisk walk or aerobics 30 minutes (Aerobic)
Saturday: Strength training 20-30 minutes (target muscle groups not worked on Tuesday)
Sunday: Rest, or go for a walk in the park with family/friends.

See? This schedule balances aerobic and strength training and includes adequate rest.

Finally, Some Words from the Heart

Consistency is more important than intensity. Don't try to do too much too soon. The best plan is one you can stick with long-term.
Find activities you enjoy. If you hate running, go dancing or swimming. Only activities you genuinely like will last.
Don't compare yourself to others; compare yourself to yesterday's you. Being able to walk 5 minutes more today than yesterday is huge progress.
Start "micro." If you haven't exercised in a while, start with just 10 minutes of walking per day and gradually increase.

Hope this helps! Get moving – you'll start feeling better and better!