Exercise: How Much Do I Really Need?

Ever wonder if that 30 minute walk with the dog is doing the trick? Or are you hesitant to even start exercising, because you can’t bear 60 minutes of running? How much exercise do you actually NEED to get in by the end of the day? Well, there’s no simple answer. This guideline can help you decide what’s best for you.

Better than nothing

With exercise, something is always better than nothing. If all you do is walk out to get your newspaper and back, I would consider that better than having your dog bring it in to you. If you are very sedentary, studies show that getting in a slow walk 3 times a week for 20 minutes will improve your cardiovascular fitness.

The bare minimum

One step above nothing is holding on to the cardiovascular fitness that you have already. If you are healthy, studies say that you should aim for a minimum of 30 minutes of moderate intensity cardiovascular exercise for 3 to 6 times per week.

Manage current weight & prevent bigger love handles

If you have moved past the stage ‘bare minimum’ and are ready to really prevent weight gain and improve your cardiovascular fitness, you’ll have to be ready to get out there and exercise. That means 60 to 90 minutes of moderate to vigorous exercise most days of the week. What is vigorous exercise? It’s probably not as bad as you think. Vigorous means that you start sweating and you begin breathing faster than normal.

Currently exercising, but need that extra push

Ideally, the more you exercise the better, up to 2000kcal/week (estimated 20 miles). Once you move above this amount of activity, the beneficial effects of cardiovascular activity will see diminishing returns – and you’ll be increasingly susceptible to injuries. If you’re finding that you need that extra push – consider training for a race. You don’t have to WIN; your goal can be just to finish. Not into training for a race? Then mix up your workouts as much as possible. Make sure that they’re intense enough that you’re occasionally having a hard time keeping up a conversation.

About the Author: Quan Campbell MBA, MS, RCEP is President and Clinical Director for Lifewellness Institute. Her field expertise in athletic training, injury rehabilitation and team coaching serve as a launching point for designing effective wellness programs for individuals, corporations and athletes.