How much exercise do I need to be healthy and lose weight?
Exercise is something you need to do in order to be healthy. But how much of it do you really need? If you’re not trying to be a bodybuilder on the cover of a fitness magazine, then there’s no reason you should be living in the gym. In fact, it’s easy to get the appropriate amount of exercise by only spending a small amount of time exercising daily. Are you getting enough exercise? Are you getting too much? Keep reading and you’ll find the answers to your question on “how much exercise do I need”?
How Much Exercise Do You Need to be Healthy?
1. Ages 18-64:
According to the CDC (Centers for Disease Control and Prevention), adults between the ages of 18 and 64 should be getting at least 2.5 hours of exercise every week. In addition to this, you should have two days per week where you do some sort of muscle-strengthening exercises, like push ups or lifting weights. If neither of these appeal to you, then your next option is to do 75 minutes of aerobic activity at a vigorous pace along with 2 days of activities that strengthen your muscles.
2. Ages 65 and older:
If you’re over the age of 65, then the CDC recommends that you get 2.5 hours of aerobic activity per week going at a moderate pace. In addition to this, you should be doing strength training exercises two days per week. If that doesn’t work for you, then try doing 75 minutes of a more intense form of aerobic activity. You should add in 2 days per week of strength training exercises with that in order to keep your muscle strength.
3. Many doctors recommend that you work out for 10 minutes at a time if you don’t have a lot of time to dedicate to going to the gym. This could be a quick 10 minute walk during your lunch break and another one when you get off of work, or even a quick aerobic session in your office when you have a break! There are plenty of ways that you can fit in 10 minutes here and there throughout the week, so try it out! You might be surprised at how easy it is to fit in exercise when you don’t have to dedicate a large block of time to it.
– Weight Lifting
– Shoulder Presses
– Push Ups
– Sit Ups
– Step Aerobics
– Stair Walking
By keeping within the guidelines listed above, you will keep your body active and strengthen your muscles as well. This will result in staying healthy while preventing excess weight gain. Change things up throughout the week and try different exercises so you don’t get bored of doing the same ones over and over.
How Much Exercise do you need to Lose Weight?
1. If you are overweight or obese and want to lose weight, then you definitely want to ask your doctor “how much exercise do I need”. Most doctors will suggest that you get around 250 minutes of exercise per week. You can break this down between the seven days total or between just five days, if you wanted to take the weekends off. It’s really up to you which days you exercise, all that matters is that you burn calories during exercise.
2. What’s important to keep in mind is that no amount of exercise is going to cancel out a really bad diet. You should be eating healthy foods that benefit you, but you also need to be mindful of the calories you consume. If you’re eating too many calories, then it’s likely that you won’t be able to burn the amount of calories that you’re taking in on top of your daily requirement.
3. To avoid confusion about calories you need to burn, it’s a good idea to determine your AMR, which is your active metabolic rate. There are online calculators that can do this for you based on the information you input. Your AMR will be the calories you need to stay at your current weight, but since you want to lose weight, you’ll have to cut some of those calories out. Since 3,500 calories is in one pound, you’ll have to cut 500 calories per day to lose that pound (if you want to lose 1lb per week). You could do this by exercising off 250 calories and cutting 50 calories, but you could also do this by just exercising off those 500 calories by cycling, swimming etc..!
Learning these tips on “how much exercise do I need” is the first step to a healthier lifestyle. Whether you decide to incorporate an hour session per day at the gym, or 10 minutes of aerobics 3 times per week, what’s important is that you’re working out! Your body will thank you for burning those calories and you’ll find that once you exercise on a regular basis, you will tone up, lose unwanted pounds and have more energy. Just stick with it and remember that you’re doing something great for your body.