1. Research shows that even a small amount of exercise is important for longer, healthier lives without diseases like dementia, heart disease, diabetes, or cancer.
2. Official guidelines recommend getting at least 75 to 150 minutes of “vigorous” activity or 150 to 300 minutes of “moderate” activity per week.
3. Strength training is also necessary, at least twice a week, and can be combined with cardio workouts to save time and still meet the weekly minimums. Skipping exercise for a few days is fine, but consistency is key.
In a news article published on [date], personal trainer Anna Maltby shared her experience of cutting back on exercise as a new mother due to lack of time and energy. Many people can relate to this feeling of being too busy or actively avoiding exercise. However, research shows that even minimal amounts of exercise are important for longer, healthier lives. These benefits include reducing the risk of diseases like dementia, heart disease, diabetes, and cancer, as well as immediate effects like increased happiness and energy levels.
So, just how little exercise can you get away with while still reaping these benefits? According to experts, there are minimum guidelines set by organizations like the World Health Organization and the U.S. government. One option is to get at least 75 to 150 minutes of “vigorous” activity per week, where conversation becomes difficult and heart rate rises to about 80% of its peak. Another option is to engage in 150 to 300 minutes of “moderate” activity per week, at 60-70% of your maximum heart rate. It is also possible to combine both vigorous and moderate exercise to meet the weekly minimums.
These bare minimum amounts of exercise have been shown to deliver the biggest rewards for the fewest drops of sweat, according to decades of research. Going beyond these minimums can still accrue greater health benefits, but the gains become smaller. Similarly, there are similar thresholds for mental health, where exercising for 120 to 360 minutes per week leads to the best mental health outcomes.
However, it is important to note that on top of cardio, strength training is a must, at least twice per week. Neglecting strength training can lead to muscle atrophy and osteoporosis in older age. The time-saving loophole here is that strength training can be mixed into cardio sessions by using your own body weight as resistance. This allows for more repetitions and helps increase heart rate while building muscle. Seniors, in particular, should focus on this “multicom” approach to exercise.
In conclusion, while it may feel like we’re too busy for exercise, it is important to make time for at least some physical activity. The minimal guidelines set by experts can be achieved through various combinations of vigorous and moderate exercise. These minimums have been shown to deliver significant health benefits and are associated with improved mental health outcomes. It is also crucial to incorporate strength training into our exercise routines. By finding time-efficient ways to combine cardio and strength training, we can effectively reap the rewards of exercise and maintain our overall health and well-being.
Leave a Reply