Most of us know the importance of regular exercise, but how much do I need every day becomes the question.
From helping us maintain a healthy weight to fighting off various ailments throughout life, there is no shortage of health benefits gained from regular physical activity.
People that exercise can expect to live much longer and maintain better health as they get older, so there is no time like the present to get started.
Whether you’re looking to get healthier or maintain your current health, you need to commit to regular exercise throughout the week.
In fact, you can break down your exercise into daily amounts, as doing smaller amounts throughout the week is often easier and more convenient.
Don’t fret; exercise can be fun!
Also, factors such as age and physical health influence the amount of recommended daily exercise.
This means people can exercise in different amounts each day depending on several factors, so let’s look at some of the daily exercise recommendations.
Exercise: How Much Do I Need Every Day?
Daily Cardio Exercise
Adults aged between 19-64 looking to stay healthy should complete 150 minutes of cardio (aerobic) exercise a week – although more is certainly better if you can manage.
Cardio exercise includes physical activities like running, jogging, cycling, and swimming.
However, this weekly amount doesn’t need to be completed in a specific way, meaning you could spread the 150 minutes across as many days as you like.
For instance, 150 minutes across five days works out at 30 minutes a day, so going for a 30-minute jog 5 days a week will cover your daily recommendation for cardio exercise.
Of course, you may not have the time to spend 30 minutes exercising in one go each day.
Many people choose to spread the 30 minutes out across the day, such as going for a 10-minute walk three times a day.
Another important thing to remember is that 150 minutes of moderate exercise – 75 minutes of intense exercise produces the same effects that 150 minutes of moderate exercise does.
Therefore, you could do 15 minutes of intense exercise 5 days a week, such as going for a run or swimming at high intensity.
Again, the 75 minutes of intense exercise can be spread over fewer days if preferred, such as a 25-minute workout three times a week or even one 75-minute workout a week.
Some people prefer to go harder for a shorter length of time, although not everyone needs to use this method, especially if the body is dealing with certain pains or aches.
Just remember – intense exercise should leave you breathing hard and fast and catching your breath, whereas moderate exercise should leave you capable of talking.
Mixing Moderate and Intense Exercise
Another popular option is to combine both moderate and intense exercise throughout the week.
For instance, you could run for 30 minutes twice a week, followed by one day of walking to get your weekly recommendation.
You only do three days of exercise and vary the intensity, which is often useful for sticking to exercise regimes by alternating the workout difficulties.
It’s just one of the many ways you can break up the more boring side of regular exercise, allowing a few days off while still working out enough to remain fit and healthy.
Examples of moderate exercise include:
Riding a bike on flat terrain
Swimming at a moderate speed
Examples of intense exercise include:
Riding a bike on uneven terrain/at high speeds
Swimming at a high speed
Sports games like football, tennis, hockey
Daily Strength Exercise for Adults
You need to do more daily cardio exercise than strength exercise, but strength training shouldn’t be overlooked.
This form of exercise helps maintain healthy muscles and bones while also improving flexibility, balance, and general physique.
The good news is that you don’t need to train your muscles every day – a minimum of twice a week is the recommended amount for adults aged between 19 and 64.
Many prefer to do much more strength training as it builds and tones muscles and not being as intense and draining as cardio; there are plenty of options when it comes to choosing exercises.
When doing strength training, consider applying kinesiology tape on the affected area to help lessen the pressure on tissues and support muscles during exercise and intense physical activities.
Using kinesiology tape helps prevent overextending or over-contracting muscles and reduce pain and discomfort during and after your workout.
Strength exercise involves doing several sets of repetitions that work specific muscles.
A repetition covers a single complete movement.
For instance, a single bicep curl counts as one rep, while a set covers the number of reps completed.
The idea is to work each muscle until it becomes difficult to do another rep.
Because you do sets of reps for strength training exercises, there is no benchmark for the workout length.
Some people take longer than others to complete sets of repetitions, while others work more muscles, so the amount of time dedicated tends to vary.
Therefore, you should measure your daily strength training in sets of repetitions.
For instance, it’s recommended to do at least one set consisting of between 8 and 12 repetitions per muscle group, such as your arms, legs, or shoulders.
The number of sets of repetitions you do when strength training determines the duration of the workout.
Remember – strength training does not count towards your daily cardio exercise!
Examples of strength training exercise include:
Bodyweight training (e.g., sit-ups, push-ups, squats)
Resistance band exercises
Combine Strength and Cardio
Want to bang out as much exercise as you can in a day?
Then consider an exercise that provides both strength and cardio training in one day.
For instance, circuit training provides a cardio and strength workout in one session, with high-intensity interval training (HIIT) being especially effective.
In fact, HIIT exercises are considered a highly intensive workout, meaning you do a 10/15-minute workout each day can give you all the exercise you need!
If you want to work out fewer days, simply increase the circuit training duration to around 20-30 minutes and enjoy a few days off.
It’s not just circuit training that offers this.
Playing a sports game with friends can provide similar results, with football, rugby, and netball providing both cardio and strength training in one session.
A 75-minute game once a week gives you all the exercise you need!
Be sure to follow the guidelines of any location you may work out at, as you may be required to wear an Athletic Face Mask.