How Much Exercise Do You Really Need to Get in Shape?
The World Health Organization (WHO) recommends that most healthy adults get 150 minutes of moderate to vigorous physical activity each week. This threshold is based on evidence that shows regular exercise can help reduce the risk of chronic diseases and improve quality of life. Here at The Union, we also recommend including at least two days per week of strength training/weight lifting. We’ll cover why this is so important shortly.
So what does 150 minutes of exercise look like?
The fun thing about this question is that it can look however you want it to, whatever works best in your schedule. Do you want to do your exercise all at one time, or split it up throughout the day? If you’re aiming for 30 minutes a day, you can do it all in one chunk, or you can take three 10-minute walks at separate times during the day.
You can also break down those 150 minutes in a way that feels most supportive to your schedule and your body. If you choose 30 minutes at a time, that means you’re exercising five days per week. If you’d rather only do 20-25 minutes, then you’re looking at six to seven days of exercise a week. Listen to your body and let it guide you in these decisions.
A note for beginners: if you’re just getting started with exercise, you may want to start with a smaller goal per week and gradually work your way up to that recommendation. One of the biggest mistakes people make when starting a new workout regimen is that they do too much too soon and end up either injured or super sore. And when you’re so sore that everything hurts every time you move, you’re going to be less motivated to do your next workout because of the pain. We recommend you start with just a 5-10 minute walk. Once that feels easy, then progress to 15 minutes and so on. Allow your body to get used to this new movement before you begin progressing to more or harder workouts.
What counts as exercise?
Anything that raises your heart rate, makes you breathe faster and feels warmer in your body counts. This can be cardio workouts that most people think of such as walking, running, biking, swimming, playing sports, and dancing. But did you also know that pushing a lawn mower, heavy gardening, and cleaning your house also count? If you’re running around outside playing with your kids - that counts. The key is to find activities that you really enjoy. If you don’t like running, then don’t do it. There are plenty of ways to get your physical activity in that don’t require you to put up with something you don’t find joy in.
Why add in strength training?
There are so many benefits to lifting weights, especially for women. As we get older, our muscle mass naturally decreases. This means we lose strength and the ability to complete functional movements without an increase in risk of injuries. This involuntary loss of muscle mass, strength, and function is a fundamental cause of and contributor to disability in older people. Also, you will see more transformation in your body if you add strength training to your routine versus only doing cardio. Here are other benefits to making it a part of your weekly workout routine:
Builds and maintains muscle mass
Makes joints stronger
Supports weight loss and weight management
Improves cardiovascular health
Protects bone health
Improves mood and mental health
May help you live longer
How to design your exercise plan
Now that you’ve decided how often you’re going to workout and what exercises you would most enjoy, it's time to add them to your schedule and make them a priority. When planning for the week ahead, write down your workouts first. When does your body feel most like exercising? Or maybe it’s super hot outside (like it has been around here) and you know it would be safer to exercise first thing in the morning before it gets too hot. Fill in those time slots on your calendar first, in pen, and do everything in your power not to let that time get moved or taken off the calendar completely. The time you give yourself for exercise will only help you get through your day that much stronger and with more energy. Prioritizing this time to take care of yourself is never selfish.
One more thing to note: just because you’ve completed a 30-minute workout does not mean you can sit around and be sedentary the rest of the day. Getting plenty of movement in throughout your day is just as important as completing your workout.
Don’t forget your nutrition
Fueling your body with healthy and nutritious foods is critical every day, but if you’re also adding in exercise to your routine, it becomes even more imperative to make sure you’re giving your body the foods it needs to help with recovery. Stay tuned for next month’s blog post where we’ll dive deeper into what to eat before and after working out.
