How many minutes of exercise per week?
You’ve probably heard a million times that regular exercise is essential to a healthy, balanced lifestyle. But how many minutes of exercise per week is considered “regular”?
Medical experts recommend that you get at least 150 minutes of moderate aerobic exerciseeither 75 minutes of vigorous aerobic activity every week.
Achieving that goal consistently can yield a wealth of benefits and provide a significant boost to your quality of life.
In this article, we’ll break down the benefits of exercise, explain the different intensity levels, and give you some tips for structuring a weekly workout routine that will help you hit your minutes. and It adapts to your lifestyle.
The benefits of regular exercise
Health organizations love to tout the benefits of staying active, and with good reason. Challenging your body keeps all systems running smoothly, builds stamina, and releases endorphins that can boost your mood and relieve stress.
In fact, regular exercise has been shown to:
- Reduce the risk of heart attack
- Low blood pressure
- Strengthens bones, muscles and joints.
- Helps with weight control
- Improves mood and relieves depression.
- Improve overall mental health
Exercising can also be a great opportunity for social interactions (think taking a group class or working out with weightlifting buddies). Plus, studies show that strong social bonds are
Extremely beneficial for overall health and well-being. Therefore, combining exercise with socializing can be a great help for your health. Always remember to check with your doctor before starting an exercise regimen, as some health conditions may limit the activities you can do.
That being said, let’s talk about how you can get your minutes in with various exercises.
How many minutes and with what intensity?
The number of minutes you should exercise per week depends on how strenuous the activity you choose is.
Moderate aerobic activities includes things like:
- Walking
- Aqua aerobics
- Hiking
- Cycling
- Dance
Basically, these are activities that get your heart rate up, but are gentle. As a guideline, you should be able to talk while doing them. If you choose this type of exercise, aim for at least 150 minutes per week (although you can always do more).
Vigorous aerobic activities They are practices such as:
- Run
- Jump rope
- Swimming laps
- Playing sports, such as basketball or singles tennis.
- Hill cycling
You’ll know you’re at a vigorous level when your breathing becomes too rapid to carry on a conversation while doing the activity. About 75 minutes (or more) per week of this type of heart-pumping movement can help put you on the path to optimal health.
How to schedule your exercise
If you have a busy schedule, there’s good news: You don’t need to do all your minutes of exercise in one session. Spreading them out over the week works just as well. In fact, consistent doses are often better than doing it all once a week.
Since life can get hectic, it’s helpful to plan your workout routine ahead of time (say, Sunday night). This way, you can schedule it in and make it part of your routine.
When planning your exercise program, consider mixing and matching various types, such as:
- Cardio (running, cycling, HIIT)
- Strength training (weight lifting, resistance bands, calisthenics)
- Flexibility and balance (yoga, stretching, Tai Chi)
Incorporating a variety of activities into your routine can help keep your workouts fresh and ensure you’re challenging your entire body.
Different types of exercises also work together. For example, improving flexibility can help strengthen joints. This, in turn, can help prevent injuries during high-impact cardio sessions.
Sample exercise program
There is no right or wrong way to organize your exercise regimen, but here is an example of how you can divide up your weekly activities:
- Monday – 15 to 30 minutes of cardiovascular exercise (stationary bike, treadmill)
- Tuesday – Full body strength training (weights, resistance bands, etc.)
- Wednesday – Active recovery (yoga, stretching, walking)
- Thursday – 15 to 30 minutes of cardio (you can repeat Monday’s workout)
- Friday – Full body strength training (you can repeat Tuesday’s workout)
- Saturday – Rest
- Sunday – Moderate activity (such as walking with friends)
You can adjust the minutes you spend on each activity based on how you feel and what you have to do that day. If you’re totally new to exercise, make sure to listen to your body and start slowly. Doing too much too quickly can lead to injury.
Make every minute count at Chuze Fitness
Everyone has different goals, lifestyles and schedules. The right exercise routine is the right one That works for you. Experiment with different times and activities until you find a flow that suits your life.
In Chuze GymOur goal is to help you find that groove. That’s why we offer everything you need: cardio, weight training, group classes… you name it. Our friendly staff is also ready to offer advice and coaching whenever you need it. Plus, once you’re done with your workout, you can relax with our team of premium trainers. amenitiessuch as hydromassages and infrared saunas.
Contact us to learn more about how Chuze Fitness can boost your fitness journey today!
Sources:
Better Health Channel. Physical activity: it is important. https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-its-important
Health News. Building social ties. https://newsinhealth.nih.gov/2018/04/building-social-bonds
Reviewed by:
Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She has over 25 years of experience in club management, personal training, group exercise, and instructor training. Ani lives with her husband and son in San Diego, California and loves hot yoga, snowboarding, and all things wellness.
