Have you ever asked yourself if you’re getting enough exercise? Do your daily and weekly workouts count enough to bring you up to your minimum for health and weight loss or weight maintenance? Is the amount of physical activity that you’re getting going to help you to reach your goals?
The fact of the matter is that fewer than one in every five women are receiving the minimum required amount of exercise for their basic health and wellness. Therefore, it is important for you to find out just how much exercise you should be doing every day, so that you’ll be able to join the minority that is doing what is right for their bodies.
To learn if you are getting enough exercise, or if you are doing the minimum exercise necessary to maintain your health and stay strong as you age, continue reading.
Many People Buy the Gym Membership, but Don’t Use It
Many people fall victim to the behavior where they join a gym, but they never really go. However, because they have a gym membership, they are actually under the impression that they are getting more exercise than they truly are. Don’t be one of those people.
If you have a membership to a gym, or if you’ve purchased a great piece of home exercise equipment, use it! If those aren’t for you, make sure that you’re taking the time to put one foot in front of the other to move around, use your muscles, and get your heart pumping.
Less than 20 percent of American women are meeting the exercise requirements as outlined by the government, according to the Behavioral Risk Factor Surveillance System survey from 2011. This data was released from the Centers for Disease Control and Prevention (CDC).
What is truly sad about that statistic is that it isn’t actually all that difficult to be able to meet those minimum guidelines from the government. This is especially true because they need to be spread out throughout the day and the week in order to be most effective, so many of the exercise sessions can be as short as 10 minutes long.
What Is the Minimum Amount of Exercise You Need?
You might be surprised to find out that you don’t have to go crazy at the gym in order to meet exercise minimums. In fact, all you need to do is 25 minutes per day, three days per week, of a high intensity routine consisting of aerobic activities. Then, choose strength training activities on another two days of the week. The remaining two days can be focused on flexibility and toning. Simple enough, right?
Here Are Some Tips for Establishing an Effective Exercise Routine
Maintaining variety in your workout routine can help you keep your motivation high, and it can also allow you to continually challenge your body in new ways, developing more and more strength. So, consider the following tips:
- Combine longer workouts with shorter workouts throughout the week. For example, you might want to do a longer workout of lower intensity when you have more time during the weekend, while you might want to stick with shorter, higher intensity routines when you don’t have as much time to exercise. A short workout of 30 minutes can be surprisingly effective, provided that you hit the right level of intensity.
- High-intensity interval training (HIIT) is considered one of the best workouts for those who are pressed for time. You can get your heart rate up and work your muscles in surprisingly effective ways in a short amount of time. Definitely consider giving this workout technique a try.
- Yet another way to make the most of every minute, even during a shorter workout session, is by doing a combination of bodyweight exercises and muscle building workouts using weights. This can work your entire body, burn calories and fat, and tone your body as well.
Are You Getting Too Much Exercise? Here’s How to Tell
An alternative way to figure out if you are getting the right amount exercise is by figuring out if you are exercising too much. According to Grand Canyon University, you might need to cut back on the amount of exercise that you are doing if you begin experiencing symptoms like the following:
- You find that you constantly feel really tired
- You have overuse injuries
- You feel depressed or anxious, you’re experiencing mood swings, or you are dealing with irritability
- You get sick more often than you used to
- You are finding that your body needs longer periods of rest
- You are low on motivation
- You have a lot of muscle soreness
- Your appetite has decreased
- You have trouble sleeping
- Your performance is lower than it was before
Always Remember the Benefits of Getting Enough Exercise
Remember that physical activity is not only good for helping you to maintain a healthy body weight and build your muscles, but it also helps you to reduce your risk of a long list of diseases ranging from heart conditions to cancers. These few minutes every day should be considered to be time well spent because it will help to reduce the time that you could be spending in an expensive hospital bed in your future.