How Much Exercise Do You Really Need?
We are six weeks into our Coaching Corner fitness and nutrition blog tips! I hope they’ve been helpful to you thus far and have given you the little weekly nudge (that we all sometimes need) to do something extra for your health.
This week let’s keep it simple! If there’s nothing else that you remember from these blog posts, just hold on to the following guidelines about how much exercise you need to keep yourself healthy and mobile, and you’ll be on the right track. Bookmark this page for easy reference, and let’s get into it.
So…how much exercise do you actually need?
Ok, here it is — commit it to memory. You need:
150 minutes of moderate-intensity exercise per week
OR
75 minutes of vigorous-intensity exercise per week
What’s the difference?
Moderate-intensity exercise is an activity that noticeably increases your heart rate and breathing, but you can still carry on a conversation. Think: brisk walking, riding a bike on level ground, etc.
Vigorous-intensity exercise increases your heart rate and breathing even more, which makes having a conversation difficult. Think: jogging, swimming laps, biking up hills, etc.
Try this!
Break it up:
At least 30 minutes of moderate-intensity exercise 5 days per week.
OR
25 minutes of vigorous-intensity exercise 3 days per week.
Ok, there is a slight catch…
Make sure that 2-3 days per week you are doing STRENGTH training for your major muscle groups. Think: free weights, resistance bands, weight machines, etc.
Feel like a lot to keep track of? Need a sample routine? Here you go!
Monday: Brisk walk (30 minutes)
Tuesday: Full-body strength training (30 minutes)
Wednesday: Jogging (25 minutes)
Thursday: Yoga (40 minutes)
Friday: Cycling (45 minutes)
Saturday: Full-Body Strength Training (30 minutes)
Sunday: Rest!
The more active you are, the greater the benefits! 150 minutes is just your baseline. If you are new to exercise, start small and add on time gradually. Remember to pick activities you enjoy and can look forward to!
Hi, I'm Cassandra! I'm a Certified Personal Trainer, Nutritionist, and Pre/Postnatal Fitness Specialist based in New York City where I've also been performing in theatre and film since 2015. I began studying with the National Academy of Sports Medicine so that I could help battle the harmful effects of diet culture and body shaming I was seeing online by spreading evidence-based information that will help you lead a more balanced, healthy, and mobile life!