How Often Should You Exercise Per Week? Finding Your Fitness Rhythm

We all know exercise is good for us. It boosts our mood, helps manage weight, strengthens our bones and muscles, and reduces the risk of chronic diseases. But with busy schedules and varying fitness goals, figuring out just how much exercise we need each week can feel a bit like a puzzle. So, how often should you really be exercising? Let’s break it down.

The General Guidelines: Aiming for a Healthy Baseline

For most adults, the sweet spot for overall health benefits lies within the recommendations from major health organizations like the World Health Organization (WHO) and the American Heart Association (AHA). They generally suggest aiming for:

At least 150 to 300 minutes of moderate-intensity aerobic activity per week, OR
At least 75 to 150 minutes of vigorous-intensity aerobic activity per week, OR
An equivalent combination of moderate- and vigorous-intensity activity.

Think of moderate-intensity activities as those that get your heart rate up and make you breathe a bit harder, like brisk walking, cycling at a leisurely pace, or dancing. Vigorous-intensity activities, on the other hand, will make you breathe hard and fast and significantly increase your heart rate, such as running, swimming laps, or playing intense sports.

Don’t Forget Strength Training!

Aerobic exercise isn’t the only piece of the puzzle. Muscle-strengthening activities are also crucial for overall health, maintaining bone density, and improving metabolism. The recommendations usually include:

Muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) on 2 or more days a week.

This could involve lifting weights, using resistance bands, doing bodyweight exercises like push-ups and squats, or even heavy gardening.

Listen to Your Body and Consider Your Goals

While these guidelines provide a fantastic starting point, the ideal frequency and intensity of your workouts can vary based on several factors:

Your Fitness Level: If you’re just starting out, it’s essential to gradually increase the amount and intensity of your exercise to avoid injury and burnout. Even shorter bouts of activity are beneficial!
Your Goals: Are you aiming to lose weight, train for a marathon, build muscle, or simply maintain good health? Your specific goals will influence the type and amount of exercise you need. For instance, someone training for a marathon will need to run more frequently and for longer durations than someone aiming for general fitness.
Your Enjoyment: Finding activities you genuinely enjoy is key to staying consistent. Whether it’s swimming, hiking, playing a sport, or hitting the gym, choose activities that you look forward to.
Your Time Commitment: Realistically assess how much time you can dedicate to exercise each week and create a plan that fits your schedule. Even breaking up your activity into shorter sessions throughout the day can be effective.

Finding Your Weekly Rhythm

Here’s a sample weekly exercise schedule that aligns with general recommendations:

Monday: Brisk walking (30-45 minutes)
Tuesday: Strength training (45-60 minutes, focusing on major muscle groups)
Wednesday: Rest or active recovery (light stretching, yoga)
Thursday: Jogging or cycling (30-45 minutes)
Friday: Strength training (45-60 minutes, focusing on different muscle groups)
Saturday: Longer hike or swimming session (60 minutes)
Sunday: Rest or light activity

Remember, this is just an example, and you can customize it to fit your preferences and schedule. The key is to aim for consistency and listen to your body. Don’t be afraid to adjust your routine as needed.

The Takeaway

Aim for at least 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity aerobic exercise per week, along with muscle-strengthening activities at least two days a week. However, the best exercise routine is one that you can stick with consistently and that aligns with your individual fitness level, goals, and lifestyle. Start where you are, gradually increase your activity, and most importantly, find joy in moving your body!