Determining the Necessary Amount of Physical Activity: Insights Revealed
Working Out: How to Make It Work for You
Navigating the sea of workout choices can feel overwhelming. Should you opt for a 30-minute barre workout, an hourlong YouTube yoga class, or a 45-minute walk? Wondering how long and what kind of exercise you should be doing? We've got you covered.
While there's no one-size-fits-all answer, there are helpful recommendations that can shape your weekly workout schedule. Dr. Cindy Lin, a clinical associate professor of rehabilitation medicine at UW Medicine and associate director of clinical innovation for The Sports Institute at UW Medicine, shares insights on the recommended number of active minutes per week, and how to break them up into manageable, effective workouts.
The Ideal Weekly Workout Schedule
You may have heard the magic number of working out for at least 150 minutes a week. But what does that look like in practice? According to Dr. Lin, "The U.S. National Physical Activity Guidelines suggest adults aim for at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking, and at least two days a week of activities that strengthen muscles." Remember, 150 minutes might seem daunting, but it's meant to be divided according to your lifestyle and fitness level.
If hitting the gym for an hour sounds uncomfortable, don't fret. You can break your sessions into smaller, manageable lengths. Take a brisk walk for 30 minutes a day, five days a week, or mix it up with some high-intensity interval training (HIIT) or a sweaty spin workout if that's more your style – the guidelines equally account for vigorous-intensity activities.
Don't worry if you can't carry a tune while working out – the "talk test" helps you figure out if you're in the moderate- or vigorous-intensity zone: "If a person doing moderate-intensity aerobic activity can talk but not sing or carry on a tune during the activity without needing to pause for a breath, they're in the moderate range. Someone doing vigorous-intensity activity can only say a few words at a time without pausing for a breath."
For added benefits, don't forget to include muscle-strengthening activities on two or more days a week, engaging all major muscle groups.
Tailor Your Workout Schedule to Your Lifestyle
If you're not regularly exercising, don't worry if you don't reach the 150-minute mark. "For individuals not currently exercising regularly, starting with short bouts of activity, such as 10 minutes at a time, is perfectly fine," says Dr. Lin, introducing the concept of "fitness snacking" – performing several shorter bouts of activity throughout the day.
Between Zoom meetings, why not take a walk around the block or climb the stairs? These small activities accumulate, helping you stay fit and productive.
Is There an Optimal Length for Each Workout?
While there's no one-size-fits-all answer, a good starting point is to look at your current exercise schedule. Identify how often and long you exercise to determine your baseline fitness. Using this as a guide, follow the recommendations provided by the Centers for Disease Control and Prevention, which suggests exercising 30 minutes a day, five days a week.
For those with a sedentary lifestyle, start with modest, light-to-moderate-intensity activities, such as walking for five to 15 minutes, two to three times a week.
To give your body a break and avoid injury, it's crucial to take rest days. Although it may feel counterintuitive, taking time off to stretch, release muscle tension, meditate, and focus on proper nutrition and hydration can help your body recover and perform at its best in your next workout.
Embrace Movement – Any Movement!
Remember, any physical activity you do – whether it's chasing your kids, yard work, or following your exercise plan – has health benefits. Enjoy your workout experiences and find what works for you.
Before starting a new exercise routine, it's a wise idea to consult your doctor, especially if you have any health conditions or are recovering from COVID-19*.
Enrichment Data: - Overall: According to the U.S. National Physical Activity Guidelines, adults should aim for a variety of exercises each week to achieve optimal health benefits. Here's what the guidelines recommend: - Aerobic Exercise: Aim for at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, cycling, or swimming, per week. - Vigorous-Intensity Aerobic Exercise: Alternatively, opt for at least 75 minutes of vigorous-intensity aerobic exercise, such as running or shoveling snow, per week. - Resistance Training:* Incorporate muscle-strengthening activities, such as weight lifting or bodyweight exercises, on two or more days per week.
- Additional Recommendations:
- Combination of Activities: Combining moderate and vigorous-intensity activities can also be beneficial.
- Consistency and Gradual Progression: Start with low-intensity workouts and gradually increase the duration and intensity over time.
- Following the U.S. National Physical Activity Guidelines, aim for at least 150 minutes of moderate-intensity aerobic exercise each week, such as brisk walking, and at least two days a week of activities that strengthen muscles, to contribute to overall well-being.
- To ensure a balanced approach to health-and-wellness, remember that muscle-strengthening activities, like weight lifting or bodyweight exercises, should be included on two or more days a week, in addition to the recommended 150 minutes of aerobic activity.
- Science suggests that mental health is significantly improved through regular exercise, so combine your fitness-and-exercise routine with a focus on proper nutrition and hydration, and take rest days to stretch, release muscle tension, and meditate for optimal mental health outcomes.
