We sometimes wonder what is the right dose of exercise, how much is enough for a healthier life? Some new studies are suggesting that the right dose of exercise for a healthy life is a bit more than many of us currently believe we should get, but less than many of us might expect. And it depends on whether you want to lose weight, increase endurance, or reach other fitness goals. But we can all agree that any amount of exercise is better than none.
So what is the right dose of exercise?
The question is how much exercise is enough for what? That depends of what do we like to achieve with that exercise. For general health benefits, a routine of daily walking may be sufficient, but for something else maybe not. If your goal is more specific — say, to improve your cardiovascular fitness, lower your blood pressure or lose weight — you’ll need either a higher intensity of exercise or more exercise. So first of all you need to find out your goals and than determine what type of exercise will help you meet them and how much of that particular exercise you’ll need to do.
The Department of Health and Human Services recommends these exercise guidelines for a healthy adults:
Everyone needs two types of physical activity each week: aerobics and muscle-strengthening activities.
- Aerobic activity involves repetitive use of the large muscles to temporarily increase heart rate and respiration. If they repeat or a regular basis they improve cardio-respiratory fitness. Examples of aerobic activity is .running, swimming, walking, cycling etc. We need at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of them.
- Muscle-strengthening activities are when we do one or more muscle groups. All of the major muscle groups should be worked on two or more days each week. Lifting weights, doing pushups or working with resistance bands are all are forms of muscle-strengthening activities.
The best way is to be active throughout the week, rather than concentrating all of your physical activity in one day. You should do 30 to 60 minutes of exercise, five days a week. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Another very important thing is to reduce your sitting time. The more hours you sit, the higher your risk of metabolic problems even if you do exercise.