How Much Exercise is Enough?
About Exercise
How Much Exercise is Enough?
The right amount of exercise depends on what results you want to achieve. Are you exercising for good health, or to lose weight? What you want will change what kind of exercise program you should follow. Whether you are exercising to stay healthy or to lose weight, you will gain benefits from exercise. The more you exercise the more benefits you will obtain. The only exception to this is a professional athlete that trains non-stop, everyday. This can wear down the body and possibly decrease health and mobility in the long run because of potential joint problems.
Enough Exercise to Stay Healthy
Most studies have shown that 30 minutes of cardio most, if not all days of the week, will significantly help strengthen your heart and build muscles. Examples of cardio exercises are walking, jogging, dancing, and other sports, Regular exercise will help decrease the chance of having heart disease or a heart attack. In a study by the New England Journal of Medicine, 73,743 women were followed for a number of years. Those women who walked at least 2.5 hours a week, which is roughly 20 minutes a day, reduced their heart disease risk by 30%. Women who exercised more than this reduced their risk even more. Even 20 minutes a day was enough to decrease heart disease risk.
Those who do 30 minutes of exercise almost every day will maintain their weight, if they are following a healthy diet. However, in most cases, they will not lose weight. If you are interested in losing weight more exercise is often necessary.
Enough Exercise to Lose Weight
In order to lose weight, just do a simple calculation: You must burn more calories than the amount of calories you eat. When working to lose weight you should follow a healthy diet and exercise routine. You will most likely need to exercise more than 30 minutes a day. It is recommended to exercise at least one hour a day to start losing those extra pounds. But another key is to also have a healthy diet. Throw out the Twinkies and the sugar cereal, and bring in a diet full of delicious whole grains, fruits, vegetables, healthy fats and low-fat meats. Eat less red meat and try more poultry and fish. Avoid trans-fat. Eat less saturated-fat and consume more monounsaturated and polyunsaturated fats.
The most important thing to remember is that we all have different bodies. Each body responds in its own way to exercise and foods. The exact amount of exercise you need to lose weight will depend on your body type. Experiment on your own. Healthy weight loss is losing around one pound a week. Do not try to lose over 3-5 pounds a week. Most will find they are too hungry and won’t stick with a diet that is this extreme. You are also more likely to gain all the weight back in a few months if you do it this way.
Remember, the more you exercise, the better the benefits for your heart and the better you will feel about yourself. Work hard and set goals to get enough exercise for you!
Disclaimer:
Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning any exercise program. The advice presented is in no way intended as a substitute for medical consultation. The Utah County Health Department/WIC Program disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
