Exercise is one of the best things you can do for your health. But how much is enough? If you're new to exercise or want to know if you're doing enough, this guide will help you figure out what's right for you.
The amount of exercise needed for good health depends on age, weight, gender, and overall health history. To get the most benefits from physical activity and reduce your risk of chronic diseases like heart disease or diabetes, adults should aim for a minimum of 150 minutes per week of moderate-intensity aerobic activity (like walking fast) or 75 minutes per week of vigorous-intensity aerobic activity (like running). You can also get benefits by doing muscle-strengthening activities at least twice a week using resistance bands or weights; these workouts don't have to last longer than 10 minutes each time they're done
Aerobic exercise can help you stay active and healthy.
Aerobic exercise can help you stay active and healthy. Regular aerobic exercise can help you lose weight, manage stress, sleep better, and feel better overall. Some people need more exercise than others to reap these benefits--and getting enough aerobic activity is important for everyone to stay fit and healthy.
How much aerobic activity do I need?
How often should I do it? What kind of aerobic activity works best for me?
If you're just starting out with an exercise program, it's best to start slow and gradually increase the intensity as your fitness improves.
A common mistake people make when they begin an exercise program is trying to do too much too soon. If you push yourself beyond your limits, you may burn out or injure yourself.
To ensure that you are getting the most out of your workouts, start slowly and build up gradually. For example, if you're just starting out with running as a form of cardiovascular exercise:
- Start by walking for 20 minutes at a time on most days of the week (for example Monday through Friday).
- Once this becomes easy for you and feels like second nature--perhaps after two weeks--try adding 5 minutes per day until eventually reaching 30 minutes per session by adding 10 more minutes every few days over those first two weeks.
The amount of exercise you need depends on your age, weight, gender, and health history.
The amount of exercise you need depends on your age, weight, gender, and health history. For example:
- If you're in your 20s or 30s with a healthy body weight and no major medical issues, then at least 30 minutes of moderate-intensity aerobic activity five days per week. This can include brisk walking or jogging outdoors (or on a treadmill) as well as dance classes in which you move around a lot while holding weights in each hand.
- If you're middle-aged or older with some extra pounds around the middle (a waist circumference greater than 35 inches), try getting up from your desk every hour or so during the day--even if just for a few minutes--to walk around the office building before returning to work.* * If possible, try adding resistance training three times per week by using free weights such as dumbbells at home or even just lifting heavy boxes when moving into another apartment!
Most adults should do at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity each week.
Most adults should do at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity each week. Moderate-intensity activities include brisk walking, cycling, gardening, and dancing. Vigorous-intensity activities include running, aerobics, and heavy gardening.
- Vigorous-intensity activities should be performed for at least 20 minutes to help get the heart pumping and reduce health risks.
- Check with your doctor before you start any exercise program because some people may have medical conditions that make it unsafe for them to participate in certain types of exercise or put too much stress on their bodies (such as an enlarged heart).
- Consider working out with a personal trainer to help you get the most from your workout by designing a program that meets your needs based on age, ability level, and goals.
You can meet these guidelines by doing one or two 30-minute sessions of aerobic activity every day or three 10-minute sessions a day (for example, walking fast for 10 minutes in the morning and evening).
You can meet these guidelines by doing one or two 30-minute sessions of aerobic activity every day or three 10-minute sessions a day (for example, walking fast for 10 minutes in the morning and evening).
To measure your heart rate: Count the number of beats per minute for one full minute at rest. Multiply that number by six to get your resting heart rate (RHR). For example, if you count 60 beats in 60 seconds, then 60 x 6 = 360 bpm.
- To measure intensity level: Monitor how hard you're working during exercise by checking your perceived exertion on a scale from 1 to 10 (1 being very light, 6 moderate, and 10 very hard). If possible, use a heart rate monitor so you know exactly how much effort you're putting into each workout and whether it's enough to meet fitness goals.* To measure distance: Use an indoor track or walk around an outdoor course measuring 100 yards long.* To measure time: Set an alarm clock on your smartphone app when beginning each session; stop when finished.* To measure calories burned: Compute calories burned based on weight loss goals using this formula: [(weight x 0.0235) + (age x 0 pounds)] / 4 = estimated daily caloric needs / 7 = estimated weekly caloric needs / 14 = estimated monthly caloric needs /2100= estimated daily recommended amount of exercise needed per week
We don't all need the same amount of exercise.
The amount of exercise you need depends on your age, weight, gender, and health history. The CDC recommends at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous-intensity aerobic activity. That translates to about 30 minutes a day for five days a week (or two 20-minute sessions).
You can meet these guidelines by doing one or two 30-minute sessions of aerobic activity every day or three 10-minute sessions a day (for example, walking fast for 10 minutes in the morning and evening). If you're just starting out with an exercise program--or if you've been inactive for a while--it's best to start slow and gradually increase the intensity as your fitness improves; this will help avoid injury while improving fat-burning potential over time.
Conclusion
The bottom line is that you should do whatever feels right for you. If you're not sure how much exercise is right for you, speak with your doctor or a healthcare professional who can make sure your program fits into your busy schedule and caters to any special needs.
