We all know that exercise is an important part of a healthy lifestyle
. It can help cut the risk of disease, help reduce stress and even help improve your mood. But you may wonder how much exercise you really need. Some people go to the gym every day; some go three days a week and some simply have an active lifestyle. What is best?
Recommendations
Based on information from the National Institutes of Health (NIH), most experts recommend 20 or preferably 30 minutes of aerobic activity at three to five times a week along with some type of stretching and muscle strengthening at least two times a week. If this sounds like too much and prevents you from wanting to start an exercise routine keep in mind any additional activity is better than nothing. You can also receive considerable benefits from 30 minutes of accumulative moderate activity at least five days of the week.
Increase Activity In Daily Routines
This accumulated physical activity can include things you may already do like cleaning the house, mowing the yard or walking. But to add activity to your regular routine you can do things like take the stairs instead of the elevator, add a quick walk during your lunch hour or after work, vacuum one extra time during the week or ride your bike to the store if you only need a few things. Adding 15 minutes of moderate activity here and there can add up to your 30 minute accumulated activity goal.
Start Slow
If you haven't been very physically active for a while you may want to start slowly so you don't risk causing an injury. Start with less strenuous activities like walking or swimming at pace that provides exercise but still feels comfortable. This will allow you to become more fit without putting a strain on your body. It may also make it easier to get into a consistent routine. As you start getting into better shape start building up your endurance by adding more strenuous activities or by simply picking up the pace on current activities. If you have any health concerns discuss any exercise routine with your doctor before getting started.
If you already feel like your life is too busy to make room for exercise remember that even by adding a little physical activity here and there you can help improve your overall health and your well-being.