How many minutes of exercise per week?
You’ve probably heard a million times that regular exercise is a key part of a healthy, balanced lifestyle. But how many minutes of exercise per week count as “regular”?
Medical experts recommend that you take at least 150 minutes of moderate aerobic exerciseor 75 minutes of vigorous aerobic activity every week.
Consistently achieving this goal can unlock a number of benefits and provide a significant boost to your quality of life.
In this article, we’ll break down the benefits of exercise, explain the different levels of intensity, and give you some tips for building a weekly fitness routine that gets you your minutes and fits your lifestyle.
The benefits of regular exercise
Health organizations love to tout the benefits of staying active—and for good reason. Putting your body through its paces keeps all systems running smoothly, builds endurance and releases endorphins that can lift your mood and relieve stress.
In fact, regular exercise has been shown to:
- Reduce the risk of heart attack
- Lower blood pressure
- Strengthen bones, muscles and joints
- Help with weight management
- Boost mood and relieve depression
- Improve overall mental health
Exercise can also be a great opportunity for social interactions (think taking a group class or working out with your friends). In addition, studies show that there are strong social ties
extremely beneficial for overall health and well-being. So combining exercise with socializing can really put you on a solid footing health-wise. Just remember to always check with your doctor before starting a fitness program, as some health conditions may limit the activities you should be able to do.
That said, let’s talk about how you can get your minutes with various exercises.
How many minutes and how intense
The number of minutes you should exercise per week depends on how strenuous your activity is.
Moderate aerobic activities includes things like:
- Walk
- Water aerobics
- Hiking
- Cycling
- Dance
Basically, they are activities that get your heart rate up but are still gentle. As a reference, you should be able to talk while doing them. If you choose this type of exercise, at least 150 minutes a week is your goal (although you can always do more).
Vigorous aerobic activities are practices such as:
- Run
- Jumping rope
- Swimming laps
- Playing sports, such as basketball or singles tennis
- Biking on hills
You’ll know you’re at an intense level when your breathing becomes too rapid to hold a conversation while performing the activity. About 75 minutes (or more) a week of this type of heart-fueling movement can help put you on the path to peak health.
How to schedule your exercise
If you have a busy schedule, there’s good news: You don’t have to cram all your exercise minutes into one session. Spreading them out throughout the week works just as well. In fact, consistent doses are often better than going out once a week.
Because life can get hectic, it’s helpful to plan your workout schedule in advance (for example, on a Sunday afternoon). That way, you can set it up and let it become part of your routine.
When planning your exercise program, consider mixing and matching different types, such as:
- Cardio (running, cycling, HIIT)
- Strength training (weight lifting, resistance bands, calisthenics)
- Flexibility and balance (yoga, stretching, Tai Chi)
Incorporating a variety of activities into your routine can help keep your workouts fresh and ensure you’re challenging your entire body.
Different types of exercise also work together. For example, improving your flexibility can help strengthen your joints. This, in turn, can help prevent injuries during high-impact cardio sessions.
Example of an Exercise Program
There’s no right or wrong way to set up your exercise routine, but here’s an example of how you might break down your weekly activities:
- Monday – 15 to 30 minutes of cardio (stationary bike, treadmill)
- Tuesday – Full body strength training (weights, resistance bands, etc.)
- Wednesday – Active recovery (yoga, stretching, walking)
- Thursday – 15 to 30 minutes of cardio (you can repeat Monday’s workout)
- Friday – Full body strength training (you can repeat Tuesday’s workout)
- Saturday – Rest
- Sunday – Moderate activity (like hiking with friends)
You can adjust the minutes you spend on each activity depending on how you feel and what’s on your plate that day. If you’re completely new to exercise, be sure to listen to your body and take it easy. Excessive speed can lead to injury.
Make every minute count at Chuze Fitness
Everyone has different goals, lifestyles and schedules. The right exercise routine is this this works for you. Experiment with different times and activities until you find a flow that works for your life.
At Chuze Fitnesswe want to help you find that stream. That’s why we offer the projects: cardio, weight training, group classes — you name it. Our friendly staff are also on hand to offer advice and guidance whenever you need it. Plus, once you’re done with your workout, you can relax with our roster of premiums amenitiessuch as hot tubs and infrared saunas.
Contact us to learn more about how Chuze Fitness can start your fitness journey today!
Sources:
Best health channel. Physical activity – it’s important. https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-its-important
News in Health. Building social bonds.
Reviewed by:
Ani is the VP of Fitness at Chuze Fitness and oversees the group fitness and group training departments. He has had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives with her husband and son in San Diego, California and loves hot yoga, snowboarding and all things wellness.
