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02
12
2021

How Much Should I Exercise?

How Much Should I Exercise?

Scarlet Oxenford, ACSM Personal Trainer

 

Whether you’re new to fitness or a seasoned gym-goer, you may be wondering…

 “How much exercise do I really need?”

 

The American College of Sports Medicine (ACSM) and the CDC recommend that all healthy adults (ages 18-65) should engage in moderate physical activity for a minimum of 30 minutes 5 days per week OR vigorous physical activity for a minimum of 20 minutes 3 days per week. 

Each week, you should aim to perform 150 minutes of moderate-intensity aerobic activities. Some examples of this could be:

  • Walking your dog
  • Swimming
  • Briskly walking on the treadmill
  • Riding a bike
  • Playing tennis
  • Dancing
  • Jogging

Image result for riding a bike     

In addition to aerobic exercise, it is also important to incorporate resistance training into your routine. ACSM recommends that individuals engage in resistance training 2 times per week, where each major muscle group in the body is worked. 

Ideally, you will perform 150-300 minutes per week of moderate physical activity or 75-150 minutes of vigorous activity. If you adhere to these guidelines, you will greatly reduce your risk of heart attack, stroke, type II diabetes, and other serious chronic conditions.

 

If you are completing the recommended amount of physical activity each week – great!

If you are performing more physical activity than is recommended – even better! You will reap additional benefits of exercise.

 

Sources: https://www.acsm.org/read-research/trending-topics-resource-pages/physical-activity-guidelines#:~:text=ACSM%20and%20CDC%20recommendations%20state,on%20three%20days%20per%20week.

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