How Much Physical Activity Is Recommended for a Week?
Trying to figure out how much effort you should put in physical activity every week? This article is precisely for you.
We need to consider what fitness means to answer the question of how much physical activity is enough for the week.
Our ability to complete the activities required for our ongoing survival, physical condition, and health is synonymous with fitness.
The general lack of movement in our modernized society has negatively impacted our physical condition and health. Some cancers, depression, osteoporosis, type 2 diabetes, obesity, stroke, cardiovascular disease, and high blood pressure can be alleviated with small amounts of regular physical activity.
This article chats about how much physical activity is enough and highlights some benefits.
Weekly Physical Activity Requirements for Fitness
Guidelines recommend at least 70 minutes of vigorous-intensity or 160 minutes of moderate-intensity cardiorespiratory exercise per week. You can also perform a combination of vigorous-intensity and moderate workouts for added benefits.
Two or more days of resistance training is recommended for all primary muscle groups; a minimum of two sets of eight to 14 repetitions for each group of muscles.
A recommendation is to perform neuromotor and flexibility exercises (coordination, agility, balance) at least twice per week.
More benefits are realized with more activity so keep that in mind when performing your weekly workout routine. If you are a previously sedentary individual, you can start where you are and slowly progress to increase your activity levels.
You can spread those 160 minutes of moderate-intensity exercise out over the week. Five times per week at 30 minutes a day is the best way to start getting fit, especially if you haven’t been active for a while.
What If You Are Extremely Unfit?
If you struggle to get started and are scared of performing 30 minutes of physical activity, you may need to break it down into smaller increments. You can break those 30 minutes down further into 10 minutes bouts of exercise.
Some people may even break those 10 minutes down into two minutes of exercise and build activity up to 10 minutes over weeks or even days. It would help to remain motivated and understand why you are working out. The goal is to live a happier, healthier, and more fitness-oriented life.
It’s good to note that walking is excellent for weight loss and remember that even though more activity is better, even a little bit of exercise beats none at all.
People who perform unstructured physical activity can realize that being active rather than passive can impact their long-term health overall.
How much activity is needed, and the recommended time frame needs to be explored to determine your fitness goals. If you want to adopt a healthier lifestyle, it’s recommended to start with a realistic schedule and find enjoyable activities.
Individuals are more successful, safe, and comfortable when they start with a conservative approach to fitness. Once your fitness levels have increased, you can improve by mixing up your workout activities’ intensity, duration, and frequency.
Conclusion
Getting fit is crucial to a happy and healthy life, and it is a lifestyle change that can help you realize your potential and change your outlook. You can start today and work towards your fitness goals by following the above guidelines.
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