Source: # How much? *From the book – Chapter 13: Sleep, Food and Movement* ## How much - Adults: at least 150 minutes of moderate-intensity aerobic activity per week (for example 30 minutes, 5 days) or 75 minutes vigorous, plus muscle-strengthening on 2 or more days. - Children and adolescents: at least 60 minutes of moderate to vigorous activity daily. - Older adults: similar to adults, plus balance and flexibility to prevent falls. Any movement is better than none. Start small. [Read the full chapter – Chapter 13: Sleep, Food and Movement](https://psychologyforeveryone.com/chapter/13/) ## Stories from real life - [The Three O’Clock Waker](https://psychologyforeveryone.com/story/the-three-oclock-waker-53/) – Meera, 52, runs a small provision shop in Nashik. For two months she has woken at three every morning, heart heavy, mind replaying old worries. She… - [Maggi at Midnight](https://psychologyforeveryone.com/story/maggi-at-midnight-54/) – Kabir, 17, has board exams in three weeks. He skips breakfast to save time, grabs a samosa at lunch, and by evening is starving. At midnight… - [Counting Every Step](https://psychologyforeveryone.com/story/counting-every-step-55/) – Grace, 29, a marketing executive in Manchester, started jogging to feel better after a breakup. Soon she was running twice a day, even with a sore… - [Kavita, Age 34](https://psychologyforeveryone.com/story/kavita-age-34-168/) – Thirty-four-year-old Kavita felt as though she were constantly running on empty. She was exhausted all the time, her mood was perpetually low, and she had secretly… ## Shloks - [Bhagavad Gita 6.17](https://psychologyforeveryone.com/shloka/bhagavad-gita-6-17-22/) – For one who is moderate in food and recreation, moderate in work, and moderate in sleep and waking, yoga becomes the destroyer of sorrow. More on this topic: [Sleep problems, food and daily routine for a healthy mind](https://psychologyforeveryone.com/topic/sleep-food-routine/) ## More questions - [What are the types of sleep, food and movement?](https://psychologyforeveryone.com/answers/what-are-the-types-of-sleep-food-and-movement/) - [Exercise and specific disorders – movement](https://psychologyforeveryone.com/answers/exercise-and-specific-disorders-movement/) - [Over-exercise – movement](https://psychologyforeveryone.com/answers/over-exercise-movement/) - [Understanding integrating the three – sleep, food and movement](https://psychologyforeveryone.com/answers/understanding-integrating-the-three-sleep-food-and-movement/) - [Understanding light, nature and daily rhythm – sleep, food and movement](https://psychologyforeveryone.com/answers/understanding-light-nature-and-daily-rhythm-sleep-food-and-movement/) - [Daylight – light, nature and daily rhythm](https://psychologyforeveryone.com/answers/daylight-light-nature-and-daily-rhythm/) - [Nature – light, nature and daily rhythm](https://psychologyforeveryone.com/answers/nature-light-nature-and-daily-rhythm/) - [Routine – light, nature and daily rhythm](https://psychologyforeveryone.com/answers/routine-light-nature-and-daily-rhythm/) - [Digital habits – light, nature and daily rhythm](https://psychologyforeveryone.com/answers/digital-habits-light-nature-and-daily-rhythm/) - [Understanding food and emotional eating – sleep, food and movement](https://psychologyforeveryone.com/answers/understanding-food-and-emotional-eating-sleep-food-and-movement/) - [How to sleep better – habits that help](https://psychologyforeveryone.com/answers/how-to-sleep-better/) - [Food, mood and emotional eating](https://psychologyforeveryone.com/answers/emotional-eating/) [myadvisorfriend@gmail.com](mailto:myadvisorfriend@gmail.com) · [Contact](https://psychologyforeveryone.com/contact/) · [About](https://psychologyforeveryone.com/about/) · [Privacy](https://psychologyforeveryone.com/privacy/) · [Disclaimer](https://psychologyforeveryone.com/disclaimer/) --- *Psychology for Everyone – A Mental Well Being Series* by Satish Zope · free to read · Contact: [myadvisorfriend@gmail.com](mailto:myadvisorfriend@gmail.com) · [About](https://psychologyforeveryone.com/about/) · [Privacy](https://psychologyforeveryone.com/privacy/) · [Disclaimer](https://psychologyforeveryone.com/disclaimer/)