How Much Exercise Do I Need to be Healthy?

Life can be hard sometimes. It can be tough to even begin to think about your health and fitness. You may have a number of responsibilities to juggle throughout the day…a stressful job, children or ailing parents to care for, a home to upkeep, errands to run, and more. You may want to exercise, but there’s no room in your schedule for a 45-minute daily workout, so you think, “What’s the point?”

Here’s the thing. You matter! Your health is a priority. You absolutely, one hundred percent, deserve dedicated time when you can focus on you. Besides, it’s not possible to care for others if your own health is suffering. You can fit your wellness into your schedule. You can make this happen!

Let’s talk about how much exercise you need to start noticing its health benefits. The following info may seem daunting at first but stay with me. It’s easier than you think!

According to the U.S. Department of Health & Human Services, for substantial health benefits, adults should do at least 150 minutes per week (22 minutes per day, 7 days per week) of moderate-intensity cardiorespiratory physical activity, or 75 minutes per week (11 minutes per day, 7 days per week) of vigorous-intensity aerobic physical activity, or a combination of both. In addition, moderate-intensity muscle-strengthening activities that involve all muscle groups should be done two or more days per week.

How do you know if you’re performing moderate or vigorous aerobic activity?

An easy way to distinguish intensity levels is by using the talk test. Low-intensity aerobic activity is when you can talk comfortably with no problem. Moderate-intensity is when talking first becomes difficult. Vigorous-intensity is when talking is very difficult and you can only get a word or two in between breaths. Near-maximal-intensity is when you can barely talk at all.

Give yourself 22 (or 11) minutes per day to focus on your health & fitness. It doesn’t have to be all at once! Every. Little. Bit. Counts. Going for a power walk on your lunch break counts. Walking up the stairs instead of taking the elevator counts. Doing some squats during a commercial break counts. Working out to a short 5-10 minute YouTube workout video counts. It all adds up!

Remember: YOU are important! And you can do this.

For tips on how to fit exercise into your day, READ THIS. If you’re looking for some short YouTube workouts, you can find them HERE. Make yourself a priority! Start today with this 5-minute leg workout!

Published by Alicia K.

Alicia K, the founder of Enrich Your Life Fitness, is an ACE Certified Personal Trainer, and an over-40 mom of two teens.

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