How Much Exercise Do You Need?

Exercising is one of the most important things you can do for your health and the benefits are amazing. Being fit and preventing chronic diseases makes it easy to be motivated. You may not know how much is too much exercise. You may also wonder if you are doing too little exercise.

Keep reading to learn more about how long and intense your workout should be.

How much exercise is generally recommended:

Adults should get approximately an hour and a half of moderate exercise or an hour and 15 minutes of high intensity activity per week. For example, an hour and a half of walking at a quick speed or running for an hour and 15 minutes. Moderate activity means you can talk a little bit while doing it and vigorous intensity means you won’t be able to speak without stopping to take a breath. Remember this recommendation of time spent working out is for the week, not for each day. It is wise to spread out your activity through the week, rather than squeezing it all into a couple of days.

If you do not have time to exercise for more than 10 minutes at a time some days that is OK. You can split up your time exercising into sections of 10 or more minutes. Try to find at least 10-15 minutes to spend on each thing to get the maximum benefit.

It is a good idea to include strengthening exercise in your workout twice per week. Many people get out and do fun things for exercise, but totally forget to work on their strength. Some examples include weight lifting, exercise band resistance, push-ups, or leg-lifts. Pay close attention that you are evenly working out most of your muscles and not just a few. Include the hips, back, legs, stomach, chest, arms, and shoulders. Do these exercises for each muscle section about 8 to 12 times per exercise session to get the best results.

Children and teens should get one hour or more of moderate intensity exercise per day. Younger people have an easier time exercising often and for longer periods of time. Most public schools will include their exercise needs, but it may be good for them to do activities outside of school as well. Some examples are going to dance class after school or joining a soccer team.

Seniors and elderly individuals should ask their doctor about how much and how long they should be doing physical activity.

In conclusion it is important to know how long you should be active no matter your age. Finding time for working out is essential to your well-being. Good luck out there.