How Long Should We Really Exercise Daily?

How Long Should We Really Exercise Daily?

Hey there, fitness friend! So, you've been wondering, "How long should I be moving and grooving every day?" It's a question we all ponder! Let’s dive in and make sense of it all, together. 🏋️‍♀️

1. Decoding the Fitness Mystery: Time Matters!

When it comes to working out, time does matter. But it's not a one-size-fits-all kind of deal. It really depends on what you're aiming for!

  • Looking to Lose Weight? The experts at the American College of Sports Medicine say we should aim for between 150 to 250 minutes of exercise a week. That's about 40 minutes a day. Not too shabby, right? But variety is the spice of life, so change it up to avoid getting stuck in a rut.
  • Want to Keep the Muscles Pumping? Muscle loss is sneaky as we age, but fear not! Incorporate strength training at least three to four times a week. Think of it as an investment in your “muscle bank.”
  • Stay Heart-Healthy! The American Heart Association has given a little homework to keep your heart in good shape. For us adults: 150 minutes of medium-paced workouts or 75 minutes of the more sweat-breaking ones weekly. Kids? They need about 60 minutes of energetic exercise daily. Let them run wild!

2. Fun Activities to Keep the Heart Happy

Need some inspo? Here's a list that’s sure to get your heart dancing:

  • Moderate Moves:
    • Dancing to your favorite tunes 🎵
    • A brisk morning walk 🚶
    • Biking at a comfortable pace 🚴
    • Gardening 🌼
  • Power-Packed Activities:
    • Aerobics to the beat 🎶
    • Speedy cycling 🚴‍♂️💨
    • Hiking uphill ⛰️
    • Swimming like a fish 🏊
    • Strength training💪
    • Rock climbing🧗

3. Planning Your Workout Week

Alright, let's map it out:

  • Short and Zesty (20-30 mins): These are for the High-Intensity Interval Training (HIIT) days. Imagine it like a sprint: quick, intense, and oh-so-effective.
  • Chill Out Sessions (30-45 mins): Here, we go easy, allowing our muscles to breathe and our minds to relax. Think leisurely walks, or some slow yoga.
  • The Long Hauls (45-90 mins): These are the heart of your exercise week. They're longer and moderate, perfect for endurance building.

4. Keeping Things Fresh

Mix up the order of intensity throughout your week. Have a couple intense days, followed by relaxed days, and fill the rest with moderate ones. Oh, and remember to give yourself a day to just... relax.

Final Thoughts

Working out might seem overwhelming but you can always start small. Even two days a week can make a difference. And if ever in doubt, there's always an app or two to guide you. Most importantly, always listen to your body and do what feels right for YOU.


Happy exercising! 💪🤸‍♂️

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