Getting into exercise or joining a gym can be a daunting experience and advice on exercise seems to be all over the internet and social media lately, which makes it hard to know where to even start.
In this post, we’re going to address one of the basic questions a lot of beginners often ask – How much exercise do I really need to do?
How much exercise is enough?
For healthy adults aged 18-64 years, it is recommended that you complete 150 to 300 minutes of accumulated moderate intensity physical activity per week. These numbers sound like a lot, but it translates to only 30 minutes of activity 5 days per week.
This exercise can be completed in short bouts throughout the day, or all at once, depending on your routine. However it is beneficial to try to be active on most days.
Doing some physical activity is better than nothing. If you currently don’t do any, start by doing something (even if its 5 minutes at a time) and gradually build up to the recommended amount as you feel able.
For those who have specific exercise goals, or for athletes, these guidelines may not be sufficient and you may need extra guidance to find the right fit for you!
So, how do I know im performing at a moderate intensity?
Moderate intensity exercise is that which requires a moderate amount of effort. When performing this exercise, you will feel your heart beat a little faster and will start to notice your breathing increasing, but should still be able to hold a fluent conversation.
Some examples of moderate intensity exercises may include;
– brisk walking
– household chores such as vacuumming, mopping or sweeping
– moderate cycling or swimming
It is important to note that the intensity of exercise is very dependent on the fitness and age of someone. For someone who is just starting exercise or returning from some time off, they may find that they reach their moderate level quicker than they previously did.
What about strength training?
Strength training should be a consistent part of everyones exercise routine. It is currently recommended that it be completed on at least 2 days a week.
It is also suggested that these sessions are not completed on consecutive days, so that your muscles have time to adequately recover.
What are the benefits of regular exercise?
Regular exercise can:
– Improve your fitness levels and feeling of well-being
– Help improve mood and manage mental health issues
– Maintain brain health
– Help you manage your weight or maintain/assist weight loss
– Help prevent the onset of, or manage current, medical conditions, such as high blood pressure, diabetes, arthritis, most cancers and other chronic conditions.
– Improve your energy levels
– Promote better sleep patterns and a deeper sleep
– And many more!
Still not sure where to start or what exercises are right for you? Chat with an Exercise Physiologist today to set yourself on the right track.
Call 5441 8008 to book in a free 15 minute consultation to start your journey towards meeting the guidelines!