How Much Exercise Do You Really Need?

Regular exercise is one of the best things you can do for yourself.

But, do you know how much you *really* need?

Twenty minutes three times per week? Half-hour per day?

And how much is too much?

Do you need to sweat it out for an hour or more every day? 

Well, as it turns out there isn’t a one-size-fits-all answer.  Many people approach exercise with an all-or-nothing, one-size-fits-all mentality and assume getting in shape requires a rigid plan with high-intense activity or hours spent in the gym.

So, let’s go over the (sometimes murky) amount of exercise that is ideal. Ideal for your health and wellness. Ideal for improving your fitness.

Starting with the minimum.

What’s the Minimum Amount of Exercise?

Health organizations such as the World Health Organization (WHO), American College of Sports Medicine (ACSM) and the Center for Disease Control and Prevention (CDC) all recommend at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, as well as muscle-strengthening activities on two or more days per week.

However, you have to start from where you are right now and build up to that. If you’re not already exercising regularly, there is no need to go overboard. In fact, trying too much too soon may derail your motivation, and become a reason you throw in the towel. 

So, let’s say you’re not that active (yet). What if I were to recommend “ten to twenty minutes every other day at a level you think you can do?” How does that sound as a starting point? 

Pretty do-able, right?

If you’re not training for a competition or an elite athlete, you absolutely can reap benefits starting with this plan. 

I’m not gonna lie though; it’s going to take longer to reach your end goal. But, that time is going to pass anyway, so when the next season comes around, wouldn’t you rather be proud of your improved strength and fitness rather than in the same place?

Factors That Affect Exercise Needs

As mentioned earlier, the amount of activity one needs isn’t the same for everyone. Your age, gender, physical activity level and any health conditions you have all play a role in how much exercise is right for you.  

For example, as we get older our bodies may not be able to handle the same intense workout routine as we could in our younger years. Older adults may need to dial it back a bit and focus on moderate-intensity activity, while younger adults can push it a bit harder with more vigorous-intensity workouts. So, it’s important to adjust intensity and type of exercise accordingly. 

And, if you have a chronic health condition like arthritis or heart disease, it’s always a good idea to check in with your healthcare provider before starting a new exercise program. They’ll be able to guide you on the best exercise plan that caters to your specific needs and health condition. The amount of exercise you need is unique to you and your body.

Types of Exercise

Aerobic

Aerobic exercise, also known as cardiovascular exercise, is any activity that increases your heart rate and breathing. Examples include brisk walking, cycling, swimming, dancing and running. Aerobic exercise improves your endurance, cardiovascular health and helps reduce the risk of chronic diseases.

Strength Training

Strength training, also known as resistance training, is any activity that challenges your muscles to work against a force. Examples include weightlifting, resistance band exercises, and bodyweight exercises. Strength training is important for building muscle mass, improving bone density, and reducing the risk of injury. It is incredibly important as we get older to maintain our independence, feel more confident and make everyday activities easier.

Flexibility and Balance

Flexibility and balance exercises are activities that help to improve your range of motion, posture, and the stability of your body. Examples include yoga, tai chi, and stretching exercises. Flexibility and balance exercises are important for reducing the risk of injury, increasing mobility and improving overall physical function.

How to Design Your Exercise Plan

Now, there isn’t one answer for everyone. We’re all individuals with varying goals, starting points and challenges. The main rule is to begin with where you are. Take note of your fitness level and your goals and increase and improve slowly. There really is no quick fix; at least no quick fix that will give you lasting long-term results.

Always consider what is reasonably sustainable for you, based on:

• What is your long-term fitness goal?
• What else is going on in your life (i.e. how much time do you really have)?
• What is your current state of fitness and health?

It’s important to do an activity you enjoy doing because you’re more likely to continue doing it if you like it. The key is consistency. Stop focusing on the activity you *think* you should do, and focus on what you *will* do.

But don’t stop there! 

Progression

As you create a sustainable exercise habit, it will start getting easier. So, don’t forget to make it a bit more challenging as you go. Every week do something to push yourself a bit further than you were before. If you’re strength training, do another repetition or grab the next heavier weight. If you’re doing cardio, go a bit longer, farther, and/or faster. Just pick one thing and do a little more than last time. It’s okay if it feels easy at first. You don’t want to do too much too soon. Lasting changes are made in increments and compounded over time for big results.

A great motivational tool is to log your workouts. A simple notepad or app will do. Just enter your reps, sets, and/or times each time you workout. This will not only help you stay motivated to continue, but it will also help you see where you can squeeze in that extra challenge as you progress.

After several weeks you can stop and evaluate. Keep going the way you are, ramp it up, or change it completely. Soon enough it will become part of your lifestyle, and you will find yourself getting stronger, and more fit!

Don’t Forget Your Nutrition

While physical activity is very good for your health, wellness and longevity, it’s not the only thing to consider. What you eat is going to have as big, or even bigger, of an impact.

Some of my favorite super-simple tips that give you the biggest “bang for your buck” are:

• Eat more veggies
• Swap the soda for water (or sparkling water) with fruit
• Cut your treats and sweets in half (and put the other half away) before indulging
• Reduce the serving size of your main meals (try using a smaller plate)
• Eat slower and savor it more by chewing each bite of food more thoroughly
• Be prepared with healthy (unsweetened fiber-rich) snacks like nuts, fruit and berries 

You don’t have to implement all the tips at once. Pick one and commit to it. Once it becomes a habit, add another. Making too many changes at one time can lead to overwhelm and burn out. 

If you struggle to eat veggies every day, check out Easy Ways to Eat More Fruits & Veggie Every Day for helpful tips,

Bottom Line

You don’t need to exercise like crazy to improve your health and fitness. I promise! But I do recommend you do the following:

• Start from where you are, and don’t go overboard.
• If you’re a beginner, that means 10 – 20 minutes every other day at an easy level.
• Log your workout progress to track improvements and stay motivated.
• Slowly increase the difficulty every week as you get stronger and fitter.
• Don’t forget to eat your veggies, reduce your serving sizes (especially treats), drink water and be prepared with healthy snacks.
• Talk with your doctor before beginning any new exercise or nutrition program.
• Make an appointment to chat with me on how I can help and support you.

Maintaining a healthy body is about developing consistent habits that are sustainable long-term. Regardless of your goals, the amount of exercise or physical activity can seem intimidating, especially if you’re new to exercise. The key is to start where you are and do a bit more each week. Remember, doing something is always better than doing nothing.

Additional Resources

http://www.precisionnutrition.com/minimal-exercise