How Much Exercise and How to Make it Happen

We all know we need to exercise but how much is the right amount?

According to the Department of Health and Human Services, we should aim for at least 30 minutes of physical activity a day. If you want to lose weight or have other fitness goals, you might need to ramp it up to around 300 minutes a week.

If you do not have an exercise routine, the thought of setting 30-60 minutes aside each day might seem impossible. My hope is to inspire you to break through the “I’ll start tomorrow” mindset and incorporate activity into your life like brushing your teeth - it is just what you do. We need movement and activity for our physical and mental health. There are so many ways to incorporate 30-60 minutes of exercise into your daily routine. You don’t have to go to the gym to make this happen. NO MORE EXCUSES! No more waiting for the right time - it is now!

Short on long chunks of time?

Even brief sessions of activity offer benefits. For instance, if you can’t fit in one 30-minute workout, try three 10-minute sessions instead.  For instance, during your lunch break, by waking up 15 minutes early, while playing at the park with your kids, or even when you are watching television you can perform a short workout with exercises like squats, jump squats, jumping jacks, lunges, pushups and plank. Also, remember to incorporate both aerobic and resistance training into your weekly physical activity.  Click Here for the Gimme 30 Workout. It contains 3 moves, zero equipment, and will get you sweaty (cardio) and stronger (strength)!  If you are just starting out, take 3 x10 minute walks a day.

You can benefit from every moment of exercise.

Just remember to accumulate at least 200 minutes of physical activity a week. What’s most important is making regular physical activity part of your lifestyle.

If you are tired and don’t have the energy to exercise it likely could be that you need more movement in your life.  The endorphins your body receives from exercise can uplift your spirits and energize your mind and body.  The first couple weeks might be difficult but like anything, with a little time and commitment it gets easier and just maybe you’ll find yourself craving more movement.   

Cheers to moving more!