Whether it’s lifting weights at the gym, doing yoga, or just taking a leisurely walk, there’s no doubt that more and more people are using exercise as a fundamental way to take care of their bodies.
However, exercise routines tend to vary from person to person – so how do people know they need to get the right amount of exercise to ensure they stay as fit as possible? According to experts, there are some basic guidelines to follow.
good news for those people disgust exercise? Technically, you never need a formal workout to function well. Personal trainer Tony Coffey, the owner of Bloom Training, points out, “Survival does not depend on exercise, but simply getting enough energy from nutrients to support total daily energy expenditure.” However, exercise, Yes related to “longevity”.
“Total daily activity and overall muscle mass are largely related to longevity,” he explained. “The less activity you have throughout the day, the less muscle mass you carry and the shorter your lifespan.”
It’s unclear how much exercise a person needs to survive, said Dr. Alexis Coslick, a sports medicine and rehabilitation specialist at the Johns Hopkins School of Medicine. But to “reduce the risk of chronic disease and mortality,” people should aim for the official recommendation from the Centers for Disease Control and Prevention, which, she said, is “150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week. “Intensity cardio and two days of muscle strengthening. ”
This metric means you can basically choose how much You want to exercise. If you’re someone who likes a sweaty HIIT class a few days a week, you can easily hit those 75 minutes in three days. Those who enjoy activities like walking or cycling that don’t raise their heart rate can do moderate exercise more frequently, or for longer periods of time.
For people who don’t like to exercise, it may be easier to check steps, says Michelle Olsen, a clinical professor of exercise science at Huntington College in Alabama. She recommends that if you want to stay active without engaging in any formal exercise, aim for 7,000 steps per day.
Coffey agrees that walking can be a good first step for those who don’t like exercise.
“Walking has little impact, is not very time-consuming, and is strongly associated with increased cognition, mood, glycemic control, and reduced risk of all-cause mortality, blood pressure, and postprandial triglycerides,” he noted. From an exercise standpoint, it’s the easiest way to improve your overall health.”
As for how much exercise is required for weight loss goals, Coffey says it “depends entirely on the individual, how much weight they are aiming to lose, and what their overall diet and lifestyle look like.”
“My initial recommendation for exercise requirements is weight training three to four days a week while maintaining a relatively high daily step count,” he says.