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How much should you be exercising?

Updated: Jan 3, 2022

I hate a should because it piles on the pressure and has the potential to make you feel guilty if you don't.


But this should is important: it has to do with your health.


There is strong evidence to show that regular physical activity helps to reduce the risk of disease, manage existing conditions and develop and maintain physical and mental function.



HOW MUCH?!



Each week this is the minimum amount of physical activity you should do is 150 minutes of moderate intensity activity. That's 2 1/2 hours accumulated throughout the week of activity that increases your breathing rate, but still enables you to talk during exercise. You could break it down to doing:

  • 30 mins 5 times per week, or

  • 22 mins 7 times per week, or

  • 45 mins 3 times per week plus 15 mins 1 time per week, or

  • 45 mins 2 times per week plus 60 mins 1 time per week


Alternatively you can do a minimum of 75 minutes of vigorous activity (increased breathing rate making it difficult to say more than a few words) throughout the week:

  • 11 mins 7 times per week, or

  • 15 mins 5 times per week, or

  • 30 mins once a week plus 45 mins once per week, or

  • 30 mins twice a week plus 15 mins once per week


A combination of different activity intensities is great and doing different activities will probably have greater benefits and keep you from getting bored too!


Any physical activity counts (doesn't have to be a fitness class). So you could count your every day activities like climbing the stairs, carrying your groceries and gardening.


Whatever you choose make sure it's motivating for you. If you enjoy what you're doing then you're much more likely to stick to it and make it a habitual part of your life rather than a task to tick off your list.


Want to try my classes? Here's where they fall in the categories (and keep in mind, how intense they are will also be individual to you):

​LIGHT INTENSITY

​MODERATE INTENSITY

VIGOROUS INTENSITY

​YIN Yoga

VeraFlow

BarreBeats

Restore

Pilates

HIIT Mobility

Simply Stretch

Dance Party

Ass & Abs

Ab Blast

Warrior Sculpt

Booty Workout

​DanceFit

Banded

Strong

PYB

Flow Yoga / Vinyasa Yoga


INCLUDE STRENGTH TRAINING ON A MINIMUM OF 2 DAYS PER WEEK

Working on your strength doesn't mean you have to get in the gym and lift weights. You should choose activities that work on all the major muscle groups in your body and work to the point where your muscles feel temporarily tired out, when you cannot repeat the movement without having a rest.


Don't want to worry about choosing this? Take some group fitness classes that incorporate body weight training or some kind of weighted workout.



SOME IS BETTER THAN NONE!


Basically the more you move, the better it is for you. But if you can't fulfil the minimum guidelines don't let that stop you! Giving up on yourself won't help.


If you're currently very inactive, even doing 30 minutes of exercise a week will improve your health.


Aim to be active every day. Do what you can and be kind to yourself.



SITTING STILL IS A KILLER


Long periods of sitting and lying down (apart from sleeping which is extremely beneficial to your health) are detrimental to your health. So if you have to sit down for work then get some movement in as much as possible to break up periods of sitting for hours on end.


With work-from-home orders you might have lost much of the natural every-day physical activity you would normally have got, like walking to the station or walking up and down stairs in your office building. Start to build in new habits if you can that don't feel like a chore to you so it's easier to stick to. Maybe you can even make it into a game: each time and email drops into your inbox take a quick dance break!


BUILD IT UP GRADUALLY


Ready to get moving again after a period of not doing much? Make sure you gradually build up your activity levels to avoid injuries from doing too much too soon, and to avoid extinguishing the flame!


Start with shorter sessions or less intense sessions and slowly build up to doing more.


Want me to guide you?

Sign up for my monthly membership where you can get access to lots of different types of classes built into a plan for you to follow and grow.


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