How Much Exercise is Enough?
Stronger muscles and bones, fat loss, less risk of chronic diseases, a better mood, more sleep and a more fulfilling sex life – if only there were something that did all that! Well, as we now know, exercise really can be a miracle pill.
Given all of these factors, it’s little surprise that regular exercise helps to promote longevity and makes us live longer, healthier lives. Even if slogging it out at the gym feels like it’s going to kill us at the time. So how much exercise should we be aiming for each week? The National Health Services in UK recommends the following:
• At least 150 minutes of moderate intensity aerobic exercise per week. This means exercise such as gentle cycling, brisk walking, hiking and doubles tennis.
• Or, 75 minutes of vigorous intensity aerobic exercise per week. This can be things like jogging, running, singles tennis, fast or uphill cycling, team sports, martial arts and aerobics classes.
• Plus, two weekly sessions of strength training exercise such as yoga, weight lifting, resistance exercise or exercising against your own body weight such as whilst performing squats, lunges, sit ups and push ups.
It’s also important to spread your exercise out throughout the week, so that you’re active in some way, every day (ideally for 30 minutes or more). Try also to limit the amount of time you’re sedentary, seated or laying down. If you’re desk bound for your job or you’re a driver, try to take breaks where you’re able to walk around for five minutes every hour or so. Or stand up and do some star jumps!