We all have been told by our doctors to exercise. Exercise seems to be the solution for most problems of our modern lifestyle. PCOD? Exercise. Obesity? Exercise. High Cholesterol? Exercise. Heart Problems? …You know the answer…Exercise!
But how much exercise is enough? How much exercise is too much? How much exercise should I do per week? Let’s face it, given our hectic schedules, even if we are able to make time out for the basic minimum it would be a big deal!
- Aerobic Activity: It is said that one should get at least 150 minutes of exercise per week if it involves moderate aerobic activity or 75 minutes per week if it involves vigorous aerobic activity.
What do you mean by moderate and vigorous exercises?
Activities like swimming, cycling on a level ground, hiking, playing doubles tennis and brisk walking are moderate exercises. You know you are doing a moderate aerobic activity when your heart rate increases, you feel warmer and you breathe faster. Another way to know is if you can still talk while you are doing the activity but cannot sing the words of a song.
Aerobics, jogging, skipping, playing singles tennis, swimming fast, cycling fast, practicing martial arts, gymnastics and running are vigorous aerobic exercises. You are doing a vigorous activity if you are breathing fast, breathing hard and are unable to speak a few words without halting for breath.
You could also opt for a mix of vigorous and moderate aerobic exercises every week.
A good example would be 30 minutes of brisk walking (moderate activity) along with two 30 minute runs (vigorous activity) which would be equivalent to 150 minutes of moderate activity. This is because; one minute of vigorous activity is as effective as two minutes of moderate activity.
- Strength Training: The regular exercises should include strength training exercises at least two times a week. Heavy activities like rock climbing, lifting weights, push-ups, sit-ups or using weight machines that work all your major muscles (legs, back, abdomen, hips, shoulders and chest) are strength training exercises.
- The Golden Goal: People often wonder how much exercise per day is required. As a general rule, aim for at least 30 minutes of exercise every day.
- A lot of people complain that they cannot spare thirty minutes at a stretch. Even if 30 minutes at a stretch is not possible, you can spread out the activity in bouts of 10 -15 minutes. It does not take too much effort to go on 10 minute walks three times a day!
- People who are trying to lose weight may complain that despite following the 30 minute guideline, they do not lose weight. In such a case, it simply means that you may require 60 minutes of exercise everyday to balance your calorie consumption and control your weight.
If you are significantly overweight and want to lose weight or have lost weight and wish to maintain the lost weight for a long period, you may need up to 90 minutes of exercise every day.
Exercising has a lot of benefits especially for patients who are suffering from heart diseases, diabetes, osteoporosis (reduced bone density) or high blood pressure. So shake off your inhibitions and inertia. Start exercising today for a healthy and pain –free future! If you already suffer from any of these conditions, ask us how homoeopathy can help you. Just fill in your details below and we will get in touch with you.