Most people know that they need to exercise as part of a healthy lifestyle and yet many do not do it. The challenge they face is two-fold: the first challenge is that most people simply do not like exercise, at least not the formal kind such as that done at a gym, workout class or with a trainer. The second challenge is fitting it into their busy schedules. Given these challenges the number one question people ask is: “How much exercise do I need to do?”
First let’s go over the facts. Current studies show that if you are an adult between the ages of 18-64, looking to maintain your current weight and manage overall health markers, then 250 minutes (4 hours) a week will suffice. However, if you are seeking weight loss, a recent study shows that you will need at least 300 minutes (5 hours) a week of exercise combined with a nutrition plan designed for weight loss.
Now let’s look at the big WHY! It seems that health benefits and even weight loss goals are not often enough to keep folks motivated. The key to getting in those 4 to 5 hours a week is to find some reasons that really “hit home” to maintain your motivation. It’s time to go deeper than a clinical reason to be fit and find YOUR own reason, YOUR “why” for wanting to get more fitness into your life. Reasons that will keep you motivated enough for 250 to 300 minutes a week of exercise! Hint: You are more likely to want to exercise by discovering how it can help you in real life applications.
Do this: write down as many reasons as you can think of as to why you “want to” not “have to” exercise. Here are some examples of what might be on your list under the heading: “I want to exercise…”
So I can have enough energy to play with my kids or grand kids.
So I can feel confident and strong as I age.
So I can go on that ski vacation I always wanted.
Got the idea?
You’ve got your reasons for exercising, now it’s time to schedule your workouts. Attending a one-hour strength training workout 3x a week can cover three of those 4-5 hours. You will need to supplement with additional aerobic exercise such as walking, running, cycling, hiking or swimming, or yoga for the remaining 1 or 2 hours…your choice!
Feeling short on time? Brief bouts of activity will benefit you! For instance, if you can’t fit in one 30-minute walk during the workweek, aim for three 10-minute walks daily. Take one during your lunch hour, one in the afternoon and one after dinner. These short walks will cover 2.5 hours of aerobic exercise for a 5-day workweek. Get in another hour during the week with just two 30-minute strength training sessions and you will have completed 3.5 hours of exercise for the work week. When the weekend arrives do a physical activity that you enjoy (hiking, cycling, walking, etc.). By Sunday you will have accomplished your 4 to 5 hours of exercise for the week!
Be sure to write your exercise routine into your daily schedule. Once it’s on the schedule, if you feel yourself wavering on a workout, refer back to your list of reasons why you exercise and let them be your guide, your compass leading you back to what you said you wanted to accomplish with improved health and fitness. When you begin seeing the results of your exercise, you may actually look forward to those 250-300 minutes!
Consult a physician before starting any nutritional or movement program.
Written by Stephanie and Hope –Certified Personal Trainers in Arcadia–
A unique private studio–www.MoveYourMountain.com
