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How Much Exercise Does Your Body Need for Optimal Health?

Updated: Mar 30

It’s hard to know how much exercise you need for optimal health and wellness. Our guide helps you understand the different types of exercise and their benefits, so you can find a balanced routine that works for you.

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How much exercise do you need?

Exercise is essential to leading a healthy and active lifestyle, and while it can take many forms, knowing that the right amount of exercise is important. Whether you're looking to lose weight, build muscle, or just stay fit, our guide will help you understand the different types of exercise and their benefits so you can find a balanced routine that works for you.

Understand the Benefits of Different Exercise Types.

Different types of activity have different benefits and can help you achieve your goals in different ways. For example, aerobic exercises such as running or swimming can help you build endurance while weight training is great for building and toning muscle.

Additionally, activities like yoga and Pilates are great for improving balance and flexibility while HIIT workouts are great for burning calories quickly.

Find a Routine That You Enjoy.

Finding the right routine can be difficult, but it’s important to stay motivated and stick with it. To do this, try to find exercises that you enjoy and make them a regular part of your schedule. You don’t have to spend hours in the gym – even just a few minutes each day can make a big difference. Additionally, having a workout partner or joining a class can help keep you accountable and motivated to reach your goals.

Establish Goals and Track Your Progress.

Establishing exercise goals and tracking your progress is an important part of staying motivated and seeing results. Having small, measurable goals like “I will run 3 times a week” or “I will attend a yoga class each week” can help you stay on track. You may also want to track other elements such as your diet, sleep, stress levels, and overall energy level. Keeping tabs on these areas can help you make adjustments where necessary to reach your desired goals and hopefully improve your overall health.

Include Weight Training and Interval Training in Your Routine.

Weight training and interval training are both excellent additions to any fitness routine. Not only can they boost your physical strength, but they’re also great for improving your overall health and reducing stress. Weight training focuses on building and maintaining muscle mass, which helps with posture, bone strength, and metabolism. Interval training involves alternating short bursts of high-intensity work with rest periods in between—a great way to burn calories and improve cardiovascular health.

Incorporate National Exercise Guidelines Into Your Plan.

The U.S. Department of Health and Human Services recommends that adults get at least 150 minutes of moderate-intensity aerobic exercise per week and do muscle-strengthening exercises two or more days a week. This amount can be broken up into chunks as small as five minutes at a time — just enough to begin to build your endurance and strength, as well as reduce stress with physical activity like walking, jogging, biking, or dancing.


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