How Much Exercise Do You Really Need for Health? Breaking Down the Recommendations
The general exercise guideline for adults is to get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with muscle-strengthening activities on two or more days a week. But what does this really mean, and is it enough for everyone? The truth is, it depends on your goals.
Cardio for Heart Health
Moderate activities like brisk walking or swimming can help maintain cardiovascular health. For those looking to improve their aerobic capacity or endurance, more vigorous activities like running or high-intensity interval training (HIIT) may be beneficial. Start where you are, and progressively build up. Even short, 10-minute bursts of activity throughout the day can add up to significant health benefits.
Strength Training for Longevity
Building muscle isn’t just about aesthetics. It’s about functional strength, metabolic health, and bone density. The American College of Sports Medicine recommends incorporating major muscle group workouts twice a week. Think squats, deadlifts, and push-ups—functional movements that improve strength and endurance.
Don’t Forget About Flexibility and Balance
Flexibility and balance exercises, such as yoga, Pilates, or even simple stretching, are essential components often overlooked in exercise routines. Flexibility prevents injuries and improves movement efficiency, while balance training is particularly beneficial as we age.
Finding Your Sweet Spot
The sweet spot for exercise varies depending on individual factors like age, fitness level, and health conditions. It’s essential to listen to your body, and if you’re new to exercise, start gradually and increase the intensity and duration over time. It’s not about perfection but consistency and finding what you enjoy.
Want help? Book a free consultation with us at One Life Personal Training here, and let’s create a personalized plan that suits your goals.
