Exercise routines differ from person to person. Some individuals exercise an hour every day, some attend fitness classes, and others workout three times per week.
For an individual who is new to fitness, the question must be asked: “How much do I need to exercise?” The answer to this question varies depending on the goals that were set by the individual. Exercise times should vary for someone looking to lose weight compared to an individual looking to maintain optimal health. Listed below are exercise guidelines for different goals.
Exercise for General Health
For general health benefits, exercise should be performed every day. However, most adults should aim for at least 30 minutes of physical activity of moderate intensity at least five days per week. Included in these recommendations is weight training and flexibility exercise.
Of the five days recommended, two of which should include resistance training and two should include flexibility exercises. While some may be unable to achieve 30 minutes in one continuous exercise session, three bouts of 10 minutes throughout the day of exercise can be grouped to achieve the full 30 minutes.
Exercising for optimal health is important and achieving five days per week of exercise can help keep the body efficient.
Exercise for Diabetes Mellitus
Type II diabetes mellitus is a metabolic disease where the body’s blood glucose concentration is high, often a result of insulin inefficiency. Type II diabetes is arguably a lifestyle disease as a result of improper diet and inadequate physical activity. Fortunately, exercising is a great way to manage blood glucose concentration and it can even increase the efficiency of insulin.
For individuals with type II diabetes, it is recommended that individuals exercise every day, but three days minimum would suffice. Exercising for a weekly total of 150 minutes should be the goal for someone with diabetes and the exercise program should be inclusive with cardiovascular, resistance, and flexibility exercises.
If an individual with diabetes exercises seven days per week for 30 minutes each day, the individual would have over 200 minutes over that week of exercise and would be leading a healthy lifestyle for managing diabetes.
Exercise for Weight Loss
Before starting a weight-loss program, it is advised to discuss all options with a physician. Following a visit with a physician about weight-loss, consult with a nutritionist and exercise physiologist to make the weight-loss program efficient. Weight-loss is most effective when there is a combination of diet and exercise.
Once the diet is controlled, weight loss can begin. Exercise is the additional piece to the goal. Exercising every day for 60 minutes is recommended for anyone looking to lose weight, with a minimum of five days per week.
It is important to stay active during a weight-loss program and any exercise program should include plentiful cardiovascular exercises and resistance training. High-intensity exercise should be performed and encouraged as much as possible in an effort to reduce excess adipose layers.
Starting an exercise program can be challenging especially when deciding how long to exercise or while establishing goals. Creating thorough goals is one of the most important aspects of an exercise program because it will help establish how long one should exercise.