How Much Exercise Do I Really NeedExercise should be top of your to-do list. With so much to do, it may be easy to skip out on working out. Lack of physical activity can increase your chances of early death by 20 to 30%. While too much exercise may lead to injury or fatigue, too little might not make any difference at all. Keeping active even for short periods throughout your day can benefit your health.

Knowing how much exercise per muscle group and how to lay out the workouts for maximal exercise in the time set is essential. It would be best if you also had suitable dietary, physical activities, and health care counsel to best care for yourself. How much exercise you need depends on your age. WHO states that 1 in 4 adults don’t get enough aerobic exercise. An adult requires 150 minutes of workout weekly and another muscle-strengthening activity for two days. This can be broken into 30 minutes a day for five days. You can further break it down to less time to suit your needs.

Exercise Per Workout

An ideal number of exercises per workout session is 3-4 exercises. Select the exercise and train intensively for good progress and results. This includes;

  • 80/20 split of a compound to isolation exercises
  • Perform at least five total repetitions of each exercise per workout
  • Lift weights heavy enough to induce muscular fatigue
  • Each major muscle group should have strength training twice a week (weights machines, resistant tubing, or rock climbing)
  • Spread out exercises throughout the week
  • Move more and sit less because the more you sit, the higher the risk of metabolic problems
  • Every week, get at least 150 minutes of moderate aerobic activity (walking, swimming, biking), or 75 minutes of vigorous aerobic activity (running or aerobic dancing)

How much you exercise depends on your fitness level, health goals, time availability, and overall body health. Avoid overdoing and take some rest days to avoid overexerting yourself.

Exercises Per Muscle Group

You should do two exercises for every muscle group and train twice weekly. Ensure you train both smaller and larger muscle groups. Smaller muscle groups are in the calves, rotator cuff, and forearms. It is essential to train all the larger muscle groups, including:

  • Quadriceps
  • Chest muscles
  • Hamstrings
  • Shoulders
  • Arms (triceps and biceps)
  • Back
  • Glutes

Benefits of Exercise

Exercise is a powerful tool that has been proven to help prevent:

  • Protect against chronic conditions such as type 2 diabetes, cardiovascular disease, high cholesterol, hypertension, stroke, arthritis, and cancer
  • Improve joint pain, stiffness, and range of motion
  • Combat cancer-related fatigue
  • Improved mood and decreased stress, depression, and anxiety
  • Improving thinking, learning, memory, brain function, and judgment
  • Maintain and improve muscle strength and balance
  • Improved muscle tone and enhanced flexibility
  • Lower blood pressure and cholesterol levels to improve heart health
  • Increase life span and overall health
  • Weight loss and management
  • Reduce feelings of persistent fatigue
  • Helps prevent injury by stretching joints and muscles
  • Improved quality of sleep
  • Improved skin health due to reduced oxidative stress in the body
  • Energy boost, including those with various medical issues
  • Improved sexual performance, sexual pleasure, and frequency of sexual activity
  • Improved blood circulation

Recommended Physical Activity

There are specific science-based recommended guidelines for different age groups, pregnant women, and those suffering from chronic conditions. According to the WHO, you and your family need the following physical activity:

Adults
Adults require 150 minutes per week with a heart rate greater than 100 for cardiovascular benefit. Spread out your exercises over at least three days a week when you are less busy.

Adults (age 18 to 64): A weekly Minimum of 150 to 300 minutes of moderate to vigorous aerobic activity. Additionally, you require at least two days a week of moderate to vigorous intensity for muscle strengthening activity (all major muscle groups).

Older adults (65 years and above): The same guidelines as younger adults. It is essential also to include balance and strength training 2 to 3 times a week to prevent falls and injury.

Children and Adolescents
It is vital to encourage children to play and be physically active at an early age to promote healthy living and prevent childhood obesity and illnesses. Exercise and physical activity are essential to the growth and development of toddlers.

A minimum of 60 minutes of moderate to vigorous activity daily. At least three days a week of vigorous aerobic activity and muscle strengthening exercises to build strong bones and muscles. They also require bone strengthening exercises that pressure and strengthen the bones, such as jumping, running, or an impact force with the ground at least three days a week. Bone-strengthening exercises often interact with aerobic and muscle-strengthening exercises. Kids can remain active at home, school, and in after-school activities.

People living with chronic health conditions and disabilities: The same recommendations as healthy adults and children. Their physicians and physical therapists will recommend the required modifications.

Pregnant and postpartum mothers: Moderate intensity aerobic activity of 150 minutes plus muscle-strengthening exercises.

Types of Moderate and Vigorous Activity

The following are examples of moderate-intensity activities:

  • Brisk walking (2.5 mph pace)
  • Riding a bike (<10-12 mph pace on flat ground)
  • Bad Minton
  • Home repairs
  • Swimming for fun
  • Heavy cleaning (mopping, vacuuming, and window cleaning)
  • Yard work and gardening such as mowing the lawn (power mower)
  • Vinyasa or power yoga
  • Aerobic exercise classes
  • Tennis doubles

Types of vigorous-intensity activities include:

  • Active sports (soccer, basketball, tennis, or hockey)
  • Hiking (especially uphill, carrying a heavy backpack)
  • Lap swimming
  • Cycling (faster than ten mph and on hills)
  • Safely carrying heavy loads
  • Jogging or running (6mph)
  • Jumping rope
  • Heavy yard work (digging or shoveling)
  • High-intensity exercise classes

It is recommended that you do the exercises that work best for you. This is because you will highly likely keep active if you enjoy and look forward to the exercises or activities you pursue. Keep a positive attitude if you are starting out, and if you are having trouble sticking to your exercise schedule or attaining your weight loss goals, talk to your healthcare provider. They can help you make necessary changes for a healthy, active lifestyle for an improved quality of life.

For more information on how we can help you attain an active lifestyle, contact Heart Wellness Group today or schedule an appointment online.

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