The CDC recommends at least 150 minutes of moderate-intensity aerobic activity (even brisk walking, yoga, pilates, to the rigor of bootcamps) with at least 2 or more days per week for strength training. Do not worry about bulking (especially ladies!) unless it is something you are training for specifically. Generally, higher reps/lower weight focus on tone, lower reps/higher weight focus on muscle building. Most of the time, women do not typically have the testosterone levels, or calorie consumption to put on bulk muscle like men.
In addition, help offset negative effects of sitting all day by ensuring you take at least 5-10 minutes to stand, stretch or walk around every hour.
How Your Body Benefits from exercise:
-Physical benefits of exercise helps prevent:
~heart disease (e.g. high blood pressure, stroke, heart attack, high cholesterol)
~especially from colon and breast cancer
-Psychological benefits of exercise helps:
~relieve symptoms of depression and anxiety, and improves mood
~improves cognitive function among older adults
High intensity interval training (HIIT) is one of my favorite ways to exercise, where you train to achieve your workout goals by performing various exercises of maximal effort in a given amount of time, making it effective and efficient.
Consider working with a personal trainer so they can optimize a workout plan to address your goals and outstanding concerns, and provide guidance on appropriate form to help prevent injury. Remember to discuss with your health care practitioner any new workout routine, as well as proper dietary changes to support your workout goals.