How Many Minutes of Exercise Per Week

Did you know that there are WHO (World Health Organization) guidelines on how much time people should spend on physical activity per week? Physical activity has significant benefits for maintaining the health of the heart, brain, and the whole human body. The number of minutes of exercise per week also depends on your age and the tasks you set for yourself.

Why Should the Physical Activity be Systematic?

By regular exercising, you control your weight and reduce the risk of a number of diseases. According to statistics, people who have regular activity are less likely to suffer from cardiovascular disease, diabetes, cancer, and stroke. They are also less likely to have problems with high blood pressure.

Balance and coordination are improving through the development of the musculoskeletal system. It has a positive effect on the elderly, as well-developed balance and coordination reduce the risk of falls and various injuries.

It is helpful for mental health because it slowings dementia, brings down the risk of cognitive decline and depression, and improves general well-being. It can also help keep a clear timetable and communicate with family and friends.

Physical inertia (lack of movement) is the fourth key risk factor for global mortality – up to 6% of deaths worldwide, the leading cause of breast and colon cancer (21-25%), diabetes 27%, and coronary heart disease – 30 %.

How Many Minutes a Week to Exercise to be Healthy?

Adults 18+ should devote at least 2,5 hours weekly to moderate-intensity aerobic activity or at least 1 hour 15 minutes per week to vigorous-intensity aerobic exercises. To further improve the health of adults, the WHO recommends exercising 5 hours a week.

Strengthening and supporting the musculoskeletal system is achieved by performing strength exercises aimed at all muscle groups at least twice a week.

What is the Moderate-Intensity Aerobic Activity?

It is a type of exercise when you start breathing hard, and your heart beats faster than usual. There is an easy way to check it. If you can say the lyrics of your favorite song in words, but you can’t sing – this is moderate-intensity aerobic activity!

Examples of moderate-intensity aerobic activity:

  • tennis (doubles)
  • brisk walking
  • gardening
  • dancing (ballroom or social)
  • water aerobics

What is the Vigorous-Intensity Aerobic Activity?

These are the types of activities when you breathe often and hard, and your heart rate goes up quite a bit. There is a test for this type of activity too. If you can’t say more than a few words without taking a break, this is a high-intensity activity.

Examples of vigorous-intensity aerobic activity:

  • aerobic dancing
  • tennis (singles)
  • jumping rope
  • hiking uphill or with a heavy backpack
  • running
  • cycling 10 miles per hour or faster
  • swimming laps
  • heavy yardwork like continuous digging or hoeing

What are Muscle-Strengthening Activities?

It is any physical activity that makes your muscles tense more than usual. These exercises develop the strength and endurance of muscles, promoting their growth.

Examples of muscle-strengthening activities:

  • yoga
  • cycling
  • dancing
  • climbing stairs
  • hill walking
  • body workout with resistance bands
  • lifting weights
  • sit-ups, push-ups

To enjoy and enhance your health, choose the type of activity you appreciate: running, walking in the fresh air, yoga, dancing, and more. The main thing is that such classes were regular.

If you don’t know where to start, here are some examples of weekly physical activity schedules that meet the recommended amount pieces of training.

Moderate-intensity aerobic activity and muscle-strengthening activities

  • Five times a week – 30 minutes of water aerobics;
  • Two times a week – strength training. Total: 2,5 hours of medium-intensity aerobic exercise + 2 days of muscle-strengthening workouts.

Vigorous-intensity aerobic activity and muscle-strengthening activities

  • Three times a week – 25 minutes jogging;
  • Two times a week – strength training. Total: 1 hour 15 minutes of vigorous-intensity aerobic exercise + 2 days of muscle-strengthening workouts.

A combination of moderate-intensity, vigorous-intensity, and muscle-strengthening activity

  • Three times a week – 30 minutes of water aerobics;
  • Two times a week – 15 minutes of jogging;
  • Two times a week – strength training. Total: equivalent to 2,5 hours of medium-intensity aerobic activity + 2 days of muscle-building training.

Minutes Per Week For Weight Loss

If your goal is to lose weight, then the U.S. The Department of Health and Human Services recommends at least 300 minutes a week of moderate-intensity physical activity.

Moreover, these exercises will be more effective if you reduce your daily calorie intake. The number of calories needed for weight loss determines individually. It depends on age, gender, and health status. Please consult a nutritionist to determine the optimal number of calories specifically for your body.

After losing weight, doctors usually advise not to give up physical activity and keep at least 2,5 hours of moderate physical activity per week in your schedule.

Physical Activity for Children

International experts and doctors are unanimous: children should move as often as possible and be in the fresh air. Here are some recommendations from the World Health Organization.

Children Aged 3-4 Years:

  • At least two hours of working out per day of varying intensity. Of which at least one hour – very vigorous physical exercises or games.
  • Do not allow the child to sit at the table or in one place for more than 1 hour.
  • Limit sitting in front of the screen – up to 1 hour a day.

Children and Adolescents Aged 5-17:

  • At least one hour a day of exercise of moderate and vigorous intensity.
  • Exercise at least three times a week with aerobic exercise ( running, aerobics, skiing, skating, cycling) and exercises that strengthen muscles and bones.
  • Limit the time when the child is sitting, especially if it is time to rest.

Physical Activity for Men and Women 65+:

  • Give medium-intensity physical activity 2,5 hours a week or 1 hour 15 minutes of high-intensity activity;
  • The duration of the workout should be 10 minutes minimum;
  • People with joint disease should include balance classes in their exercise list. Such exercises help to prevent falls.
  • Perform strength exercises to maintain the tone of the main muscle groups at least two days a week;
  • The main recommendation is to take into account your physical capabilities and health!

When You Should Consult a Doctor

Moderate kinds of physical activity are safe for most people. But be careful. If you have a chronic illness, be sure to talk to your doctor about the types and amounts of activity that are right for you. Examples of chronic conditions include heart disease, arthritis, and diabetes. In addition, if you have a sedentary lifestyle, have a disability, or are overweight, first discuss high-intensity physical activity with your doctor.

Remember that physical activity is an investment in your health, beauty, and longevity. Don’t ignore your body’s need for physical activity, but remember: there is no maximum training limit. The more you do, the better. But don’t overdo it. If you used to walk only occasionally, you shouldn’t start preparing for a marathon right away. Small steps will lead you to success!

You may also like