How much exercise do we really need?
How much exercise should I do per week?
This question is probably one of the more popular ones that people ask. It’s a great question, and like anything with a health and wellness routine, there are recommended guidelines.
Before we go down the road about how much, the exercise a person will do is the exercise she ENJOYS. I know. This isn’t rocket science, but how many times I hear people start off with so much motivation for a new-found style of exercise only to find out they loathe it. Then, the cycle of guilt for not completing it, or the guilt of complete inactivity kicks in.
The truth is this: If you don’t enjoy it, you won’t do it. You’ll likely quit. That’s okay! No one wants you doing something that makes you miserable.
Now, this doesn’t mean don’t exercise, because you don’t like any exercise. It means finding the one that you like enough to vary, keep trying, and give yourself permission to experiment with. It’s important to do exercise that allows you to THRIVE.
Here’s one way to start:
Ask yourself: What kind of movement and exercise did I enjoy during my childhood? What did I pick to do without any expectations about the health outcome?
Maybe it was dance: ballet, tap, gymnastics. As an adult, you might enjoy an adult ballet class, hip hop, Zumba or another fun rhythmic and choreographed style class.
Did you enjoy biking in your neighborhood or swinging? Perhaps spin class, riding outdoors or even a Bungee class would be fun.
If hiking was your passion, where could you take walks at varying speeds and enjoy your surroundings?
The modern misnomer is that exercise must be a full-on blowout workout, marathon training, or complete exertion every single time you set out to do it.
Untruth.
We need to get up and move, not accomplish a life goal each time we say yes to moving.
Walking is excellent and kind to our joints. Pick up the pace, pick a place you enjoy, and meet up with a friend. This counts.
Running is great for those who have the desire, love the rush, and have friendly joints! Sometimes engaging in a race builds a goal to work toward, but this is never necessary – it’s a personal choice. Combined intervals with running and walking can be great for those looking to boost their cardio, increase endurance, and push themselves a little more.
Cycling is one of the best ways to get your power on. Whether it’s a Peloton class, stationary bike with your favorite tunes, or a safe place to ride the road or back country, this is a low impact way to increase cardo stamina and physical strength. It’s fun to do with others too.
Strength training doesn’t need any fancy equipment. You can simply use your own body to get stronger. Check out online exercises you can do at home, in a local park or even a parking lot if you need more space.
Gym classes currently are not in session because of Covid-19, but when they do return, try finding one that plays the music you like and teaches you something new. It’s okay to get your derriere kicked but do make sure that you enjoyed enough that you’ll return again to get even better or would be willing to try something else.
Swimming is a lifelong favorite for many and offers so many benefits. The reason so many seniors love water aerobics, lap swimming and walking, is that there is little to no impact on the joints and offers great opportunities for community, fun, and physical benefits.
Get outside and try hiking or walking in a garden, park, the woods or place that inspires you and offers some fresh air and perspective. This isn’t just physically great for your body, it’s incredible for the soul.
Now, let’s get down to how much exercise.
According to the Physical Activity Guidelines for Americans, here are the guidelines for ADULTS:
Move more than you sit every day. Get up. Get moving. There are health benefits to keeping our bodies simply in motion.
Adults should complete 150 minutes (2.5 hours) to 300 minutes (5 hours) of moderate intensity exercise per week OR 75 minutes (1 hour, 15 minutes) to 150 minutes (2.5 hours) of vigorous aerobic intensity per week. Aerobic activity should be spread out.
Additional health benefits happen when we go beyond 300 minutes per week.
Muscle-strengthening exercises that involve all major muscle groups 2 or more days a week is also recommended. Strength training now will support our bodies later!
Guidelines for OLDER ADULTS are the same as ADULTS, with the following additions:
Combining aerobic and strength training exercise should be a part of weekly activity.
Older adults should carefully monitor their fitness level against their level of effort. Don’t overdo it!
Older adults with chronic conditions should understand the impact of exercise and any limitations because of their condition.
When 150 minutes isn’t permissible because of a diagnosed condition, older adults should try to do whatever is possible within the realm of their health and safety.
Like anything new, be sure that you and your primary healthcare provider have discussed any new routine or regimen you want to pursue, especially if you have any chronic conditions or symptoms.
Knowing the appropriate amount for you is important, as your unique bio-individuality plays a bigger role than a standard guideline. After all, this is only a guideline and you know what’s best for your body.
Pro Tips:
Make a list of five physical activities you enjoyed as a child.
Make a list of five possible adult activities you might enjoy now.
Research who might offer what you’re interested either virtually or in person.
Consider finding a buddy or accountability partner to do it with you.
Contact your healthcare provider and set a date to get started.
Track your progress in a journal, fitness tracker tool, or online calendar.
Celebrate your 1st, 10th, 25th, 50th efforts and so-on!