If you find the never-ending flood of fitness advice on Instagram to be daunting, you’re not alone. Whether you want to run a record amount of kilometres, start strength training, reduce weight, or simply feel better, there is so much contradicting information out there that even answering a simple question like “how often should I workout?” might feel difficult.
Adults should engage in at least 150 minutes of moderate-intensity aerobic activity each week, such as cycling or swimming, according to the Centers for Disease Control and Prevention (CDC). In addition, the CDC advises that American adults engage in at least two days of muscle-strengthening activities every week.
In addition, the CDC advises that American adults engage in at least two days of muscle-strengthening activities every week. This may appear to be a lot, but it can be divided into smaller parts to accommodate hectic lifestyles. If you don’t have much time or want something more intensive, 75 minutes of vigorous-intensity exercise each week combined with two days of strength training is a suitable option.
The World Health Organization backs with this study, recommending 150-300 minutes of moderate-intensity aerobic physical activity per week for the average adult, as opposed to 75-150 minutes of vigorous-intensity workouts. Furthermore, the UK’s Chief Medical Officer advises limiting long durations of sitting each day. This may be accomplished by getting up and obtaining a drink, as well as walking outdoors for some fresh air.
If you find it difficult to integrate regular physical activity and beneficial health improvements into your life, there are strategies to gradually increase your efforts. The NHS in the United Kingdom recommends adding one additional walk to your day, switching to healthier food alternatives, and avoiding sugary drinks.
If embarking on a new regimen is difficult, simply going for a 30-minute walk each day will help you gain confidence and progress toward the suggested activity level. If you’re wondering how often you should exercise, don’t put too much pressure on yourself. Whether you choose to go to the gym with a friend or use online classes at home, committing to at least 150 minutes each week is a good place to start.