This is exactly how much exercise you need per week and why it's so important [Beuzz]

Your official weekly (and daily) exercise breakdown.

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You’ve heard it time and time again: exercise is good for you. In fact, chances are you’ve heard about exercise recommendations from your doctor, online friends, fitness, and everyone else. But what do these recommendations imply, exactly? How much exercise do you really need per week per day, and can you realistically apply these healthy guidelines to your daily life? To find out how much exercise for optimal health, we asked doctors and fitness experts what getting enough exercise looks like, plus tips for meeting physical activity guidelines.

How much exercise do I need per week (and per day)?

Given the long list of health benefits of exercise, it’s no surprise that physical activity is something we need to do every week.

Weekly exercise recommendations

According to the current Physical Activity Guidelines for Americans from the US Department of Health and Human Services (HHS): Adults need at least: 150 minutes of moderate-intensity aerobic activity OR 75 minutes of exercise high intensity aerobic physical activity) each week.

adults too need muscle strengthening exercises (such as resistance training Or bodybuilding) at least two days a week.

At first glance, these numbers may seem daunting. But the good news is that there’s no one-size-fits-all formula for achieving these guidelines, nor does it have to be done all at once, says William LiMD, physician, scientist and author of Eat to beat disease: the new science of how your body can heal itself.

Daily exercise recommendations

You can divide these 150 minutes (or 75 minutes at high intensity) as you wish, but the most common recommendation is to spread your aerobic activity throughout the week: exercise for 30 minutes a day, five days a week. (Although it’s definitely OK if some weeks you need “catch up” on exercise and squeeze the majority of your moves, say, over the weekend).

Not only does this give your body time to recover between workouts, it also makes it easier to fit into your schedule – you can exercise for fewer minutes a day and ensure you’re getting plenty of energy too. physical activity most days of the week. .

On a daily basis, you can divide these 30 minutes even further. The effects of exercise are cumulative and short periods of physical activity can still benefit both body and mind, explains Anne Brady, PhD, Associate Professor of Kinesiology at the University of North Carolina Greensboro. “It can be beneficial to intentionally spread exercise throughout the day, especially if a 30-minute session is a barrier to even start exercising,” she says.

Additionally, your workouts don’t have to be the same every day (or week) in order to be beneficial – in fact, your brain and body can benefit from some variety in your exercise routine. In other words, exercise doesn’t have to be boring! As Dr. Li notes, the benefits of exercise come from the increase in muscle work, breathing, and heart rate that occurs during activity, rather than the specific increase type of activity. So don’t be afraid to change things up, whether it’s alternating between your favorite activities (cycling, hiking, or outdoor jogging), hitting the gym for weight training, or broadcast a dance class. workout video in your living room. As long as you move, everything is fine.

Should everyone exercise the same amount?

As with all health-related activities and suggestions, 150 minutes of exercise per week is more of a guide and not a one-size-fits-all recommendation. Some people may have different needs, including those who are older or have chronic illnesses, injuries or physical limitations. If any of these factors apply to you, consult a healthcare professional to determine how much exercise and what type of exercise is safe for you. The same is true if you are new to exercise in general. In this scenario, consider low impact Or lower intensity rather than reducing the time spent moving, Brady suggests, so you can focus on frequency (and build the habit) before working on other factors like intensity and duration.

Health benefits of getting enough exercise

Regardless of your age, fitness goals or health status, staying active is one of the most important things you can do for your health. The best part? You don’t have to run a marathon or lift twice your body weight to experience the benefits of exercise. Merely move regularly will support a myriad of aspects of your health, including your mental, emotionalAnd physical well-being.

Exercise strengthens the immune system.

To start, get the recommended amount of exercise reduces inflammation and improves blood circulation, metabolismand insulin sensitivity, according to Dr. Li. That too boosts immune function and stimulates stem cells to trigger regeneration, a key process for tissue development and repair. Together, these effects improve your body’s defensesreducing your risk of catching not only common viruses and insects, but also chronic diseases like diabetes, heart diseasedementia and cancer, says Dr Li

Exercise is good for heart and brain health.

And that’s only scratching the surface. As exercise increases blood flow, it delivers more oxygen to the heart and brain, paving the way for more mental and physical energy. Increased blood flow to the brain is also responsible for mental benefits of exercisesuch as mood enhancementmemory, stress reductionand cognitive function.

Exercise helps prevent injury and instability.

Exercise can also reduce the risk of injury, says Brady. This is because physical activity, especially resistance training, maintains and strengthens muscles, helping you move through the world more easily. The movements involved in exercise also improve your range of motion and joint mobility, helping your body adapt to new movement patterns, she says. In turn, you’ll be less likely to hurt yourself when reaching or leaning in certain ways, she adds. Needless to say, exercise can make a plot.

Exercise promotes better nighttime sleep.

In addition, regular exercise can help you sleep bettermaking it an essential part of the development healthy sleep hygiene and catch quality sleep.

How to get enough exercise

Now you know how much exercise you need per week, but how do you hit the target? Understandably, fitting physical activity into your schedule can seem like a daunting task, especially if you’re new to exercise or are very busy.

“Think about [your] day and what would work,” says Brady. For example, if you work from home or in a 9-to-5 job, try walking for 10 minutes after waking up, 10 minutes at lunchtime, and 10 minutes after dinner. Or, “if you’re constrained at home but more flexible during the day, consider setting a timer on your phone every 90 to 120 minutes to get you up and walking for five to 10 minutes,” recommends the Dr Brady. “If you do this [three times a day]you will accumulate 15 to 30 minutes of walking.

But again, you’re not limited to walking. There are many options for moderate intensity exercise (think: exercise where your body is exerting a decent amount of effort, but you’re not totally panting or unable to hold a conversation), such as the occasional bike ride, leisurely swimming, gardening, and even vacuuming (hello, multitasking!). This means that you can do any combination of these activities while getting the minimum recommended exercise. Or if you’re short on time, you can do more vigorous workouts (think more intense biking, jogging/running, jumping rope, do a HIIT circuitor playing sports like tennis) for less time.

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