How much time to work to see results, improve physical fitness

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There are many good reasons to exercise today.

Whether you want to lose weight, fight anxiety and depression, improve memory, strengthen your stamina or strengthen your bones and muscles, exercise can help you.

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

If you want to improve bone health, you will want to do some kind of resistance training like weightlifting. For rapid improvements in speed or strength, a high intensity interval program might be the best. To improve brain health, aerobic exercise could be very helpful.

Some benefits are visible in minutes, while others can take months or years.

For sustained improvement, consistency is key. People see the most benefits if they train regularly, several times a week, throughout their lives.

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

Here is what it takes for various forms of exercise to produce scientific benefits.