Let’s face it, very few of us have the time to hit the gym every single day or even every alternate day. Every New Year or every birthday, we make resolutions that fall by the way within weeks, if not days, and we go back to zero physical exercise! But it doesn’t have to be an all or nothing choice; you can do just a little bit of exercise every day and although it won’t give you that awesome bod you crave, it will get you a little closer to being fit and healthy.
What’s The Minimum Required Exercise To Stay Healthy?
“The minimum amount of daily physical activity that’s needed to stay healthy is just 15 minutes of moderate-intensity exercise for the average person”
There is so much conflicting advice on how much exercise you need to be healthy, especially since this would depend on a variety of factors including your age, sex, calorie intake, weight, BMI (Body Mass Index), and lifestyle. Researchers have found that the minimum amount of daily physical activity is just 15 minutes of moderate-intensity exercise for the average person. This will extend life expectancy and reduce the risk of mortality. Surely you have 15 minutes to spare!
15 minutes a day is the bare minimum so don’t use this as an objective, but instead use it as a stepping stone towards better health and fitness goals. Don’t make the mistake of trying to change too much at one go, but instead start off slow with a 15 minute brisk walk every morning.
Once you are used to your fitness routine, you can take it up a notch. According to the exercise guidelines by the UK government, adults need 30-minutes of exercise for 5 days a week in order to improve health and they recommend a combination of cardio (aerobic) and strength exercises.
Personalize Your Fitness Plan To Stay Healthy
“Your fitness plan should be a combination of cardio & strength exercises that suit your fitness goals”
So now that you know that you need 15-30 minutes of daily exercise and that it should be a combination of cardio and strength exercises, what exercises should you do? Cardio exercises are a cinch – just fast walking, cycling, or jogging will do the trick, but it is the strength exercises that can be a stumbling block because you are likely to need some equipment.
You can buy weights and/or resistance bands and use these to strength train at home. You will also have to modify your exercise plan according to your goals.
Fitness Plan For Weight Loss
If you haven’t exercised in a while, you might go overboard and push yourself too far too fast and end up with muscle or ligament damage which will just derail your fitness plans. Instead, if you need to lose weight, aim for 30 minutes a day for 5-6 days a week; of which 5 days can be cardio and 1 (optional) day can be strength training. Do not exercise for more than 6 days a week.
Fitness Plan To Get Toned
For those of you who are not overweight and instead need to just get toned, increase your strength training sessions. Strength training doesn’t have to be about “bulking up” but instead it can give you the strong, tight, and toned body you’ve always wanted.
If you want to get toned, aim for 30 minutes of exercise a day for 5 days a week; of which 3 days will be strength training and 2 days will be cardio. Stick with many repetitions of relatively low-resistance exercises for a leaner body and go for high-resistance exercises if you want to bulk up.
Fitness Plan To Stay Fit
You’re already fit and all you need is to keep it that way… Oh how we envy you! If all you need to do is maintain your current fitness levels, you will need just 20-30 minutes a day for 5-6 days a week; of which 3 days can be cardio and 2-3 days can be strength training.
15 minutes a day is all you need in order to stay healthy, so why not give it a shot; you have nothing to lose. Exercise might seem like a drag but once you start a fitness routine, it can be quite exhilarating since exercise causes the release of dopamine, “the happy hormone” – that the reason they call it a runner’s high! Get started, stay healthy!
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November 3, 2017