Friday’s Three Things discussed how being unfit can be just as bad for you as smoking cigarettes. This just shows how important exercise is, but how much is enough? You should aim for 30 minutes to an hour of physical activity per day. Even short bursts of energy throughout the day can make up for not having a full 30 minutes to an hour to spare for exercise.
How Much Exercise is Enough?
Aerobic activity – Per week you should get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity. Moderate activity includes walking, swimming, light jogging, cycling or rowing. Vigorous activity includes running, Zumba, barre, cycling or boot camp/HIIT classes.
Strength training – Per week you should have two strength training sessions. Strength training could be traditional weight lifting or classes like boot camp/HIIT, barre or Pilates.
Stretching & relaxation – Ten minutes of daily meditation and stretching can help improve your mood and reduce stress. A yoga class is another great way to relax and exercise at the same time.
I aim to get to the gym 4-5 times per week for a fitness class. I also teach fitness classes so that helps! The other few days I try to get in a long walk or some sort of outdoor activity and everyday I take a few minutes to center my breath and be present in that moment.