It is not true that the greater the exercise intensity and duration, the better the fitness results. On one hand, excessive exercise can lead to physical fatigue and even cause sports injuries. On the other hand, being overly obsessed with high-intensity exercise can make it difficult to stick with it due to the high difficulty level and excessive physical burden.

Generally, it is recommended that healthy individuals engage in at least 150 minutes of moderate to high-intensity aerobic exercise per week. Translated into daily practice, consistently performing more than 30 minutes of moderate to high-intensity aerobic exercise each day is a reasonable choice, such as brisk walking, jogging, playing table tennis, playing badminton, or swimming. Additionally, it is necessary to combine this with 2-3 sessions of resistance training per week, which involves muscles working against external resistance to increase muscle strength and endurance, such as squats, dumbbell training, or resistance band exercises.

It's worth mentioning that traditional exercise forms like Baduanjin and Tai Chi integrate multiple benefits of aerobic exercise, resistance training, balance training, and flexibility training, which are effective in improving health conditions.

It should be noted that when choosing an exercise method, one must consider their own circumstances. Exercise is a process of gradual physical adaptation, so it's recommended to start with low-intensity, short-duration exercises and gradually increase the intensity and duration to reduce or avoid exercise injuries.