How much Exercise and how often should you do it?
Exercise is an essential part of a healthy lifestyle. Regular physical activity can improve physical and mental health, reduce the risk of chronic diseases, and enhance overall well-being. However, with so many different types of exercises and varying recommendations, it can be challenging to determine how much and how often you should exercise. In this blog, we will explore some general guidelines on exercise and reference some studies to help you make informed decisions about your exercise routine.
How Much Should You Exercise?
The amount of exercise needed varies depending on an individual's age, health status, fitness level, and goals. According to the American Heart Association (AHA), adults should aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. The AHA also recommends incorporating muscle-strengthening exercises at least two days per week. However, if you are trying to lose weight or improve overall health, you may need to exercise for longer durations or at a higher intensity.
A study published in JAMA Internal Medicine found that individuals who exercised for 150-299 minutes per week had a 31% reduced risk of all-cause mortality compared to those who did not exercise. Those who exercised for 450 minutes or more per week had a 39% lower risk of all-cause mortality. Therefore, increasing the duration and intensity of exercise can lead to additional health benefits.
How Often Should You Exercise?
The frequency of exercise depends on an individual's goals and fitness level. It is generally recommended to engage in physical activity at least three to five days per week. However, if you are looking to improve cardiovascular fitness or lose weight, you may need to exercise more frequently.
The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous-intensity aerobic exercise per week. The CDC also recommends incorporating muscle-strengthening activities at least two days per week. These recommendations can be spread out throughout the week and tailored to fit an individual's schedule.
A study published in Medicine and Science in Sports and Exercise found that individuals who exercised more frequently had a lower risk of developing type 2 diabetes. The study found that individuals who exercised three to four times per week had a 14% lower risk of developing type 2 diabetes compared to those who exercised less than once per week. Those who exercised five or more times per week had a 36% lower risk of developing type 2 diabetes.
Final Thoughts
Exercise is a crucial component of a healthy lifestyle. By following general guidelines for exercise duration and frequency, you can reduce the risk of chronic diseases, improve overall health, and enhance well-being. However, it is important to consult with a healthcare professional before starting a new exercise routine, especially if you have pre-existing health conditions or injuries.
References
American Heart Association. (2021). Recommendations for Physical Activity in Adults and Kids. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
CDC. (2021). Physical Activity for a Healthy Weight. https://www.cdc.gov/healthyweight/physical_activity/index.html
Ekelund, U., et al. (2015). Physical activity and all-cause mortality across levels of overall and abdominal adiposity in European men and women: the European Prospective Investigation into Cancer and Nutrition Study (EPIC). American Journal of Clinical Nutrition, 101(3), 613-621. https://doi.org/10.3945/ajcn.114.100065
Loprinzi, P. D., et al. (2016). Frequency of Resistance Training Facilitates Healthy Lifestyle Behaviors in Older Adults. Journal of
