How Much Time Do I Need to Spend Exercising for Better Health?

Wondering how much time you should dedicate to exercise for better health? 🏋️‍♀️ Look no further! According to a recent study funded by the National Institutes of Health, here's what they found:
​
​✅ For optimal health benefits, aim for:

• A minimum of 5 to 10 hours of moderate physical activity per week (that's roughly 42 minutes to an hour and 25 minutes daily).
• A minimum of 2 hours and 30 minutes to 5 hours of vigorous physical activity per week (equivalent to 21-42 minutes daily).
• Or, you can mix it up with a combination of both!

.

For better health, aim for 42 to 85 minutes of moderate exercise or 21 to 42 minutes of vigorous activity every day over the course of a week."

---

How the Study was conducted 

A comprehensive study tracking over 100,000 U.S. adults from 1988 to 2018 reveals compelling findings about the impact of exercise on health. Participants, surveyed on various health factors, showed that those who engaged in 5 to 10 hours of moderate physical activity per week experienced a significant 26% to 31% reduction in all-cause mortality. Notably, this group demonstrated 28% to 38% lower cardiovascular mortality and 25% to 27% lower non-cardiovascular mortality compared to those with minimal activity levels. Similarly, individuals who dedicated 150 to 300 minutes to vigorous physical activity weekly witnessed substantial health benefits, including a 21% to 23% decrease in all-cause mortality, a 27% to 33% decline in cardiovascular mortality, and a 19% reduction in non-cardiovascular mortality. This underscores the profound positive impact of regular exercise on overall health and longevity.

---

Summary of the health Benefits 

​✅ For 5-10 hours of moderate physical activity weekly:

• 26-31% lower all-cause mortality
• 28-38% lower cardiovascular mortality
• 25-27% lower non-cardiovascular mortality

​✅ ​For 150-300 minutes of vigorous physical activity weekly:

• 21-23% lower all-cause mortality
• 27-33% lower cardiovascular mortality
• 19% lower non-cardiovascular mortality

---

"As you improve your fitness, your workouts become more efficient, allowing for shorter durations while maintaining higher intensity levels."

Recommended Exercises ​

Looking to add more physical activity to your routine? Here are some simple yet effective exercises recommended by the HHS to help you stay active and healthy:
​✅ Moderate Physical Activities:

• Brisk walking
• Playing doubles tennis
• Raking the yard

​✅ ​Vigorous Physical Activities:

• Jogging
• ​Strength Training 
• Shoveling snow
• Carrying heavy groceries
• Joining a challenging fitness class

​

"Strength training offers the flexibility to adjust intensity levels, making it ideal for both moderate-paced sessions and high-intensity workouts."

---

Need Help with ACCOUNTABILITY to get you started?

Sign up for a complimentary consultation​

Complimentary Consultation