How much Exercise is Enough?

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health”

Exercise is a good thing just as good food is. However, just as overeating is real, over-exercising is also possible. Why am I comparing exercise to nutrition? Because having an adequate amount of both, is the best thing you can ever achieve in terms of health. This theory was established in ancient Greece. “If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health” – Hippocrates (460 BCE – 375 BCE), the father of Medicine. Since we are talking about exercise today, How much Exercise is Enough?

How much Exercise is Enough? Don't Over-Exercise, Exercise According to Your Pace.
Exercise according to your own pace.

How much Exercise is Enough?

For most healthy adults, Sports Science Gh supports the following guidelines from the American College of Sports Medicine:

  • For Aerobic activity. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of strenuous aerobic activity per week, or a combination of both. According to the instructions, you should do this workout over the course of a week. At least 300 minutes per week is recommended to provide even more health benefits and to aid in weight loss or maintenance. Even small levels of physical activity, however, are beneficial. Short bursts of activity throughout the day can build up to a significant health advantage.
  • Brisk walking, riding, swimming, and mowing the lawn are examples of moderate aerobic activity.
  • Activities like running, yard labour, and aerobic dancing are examples of vigorous aerobic exercise.
  • For Strength Training: At least twice a week, do strength training exercises for all major muscle groups. Aim to complete a single set of each activity with a weight or resistance level that causes your muscles to weary after 12 to 15 repetitions.
  • Weight machines, your own body weight, heavy bags, resistance tubing or paddles in the water, and activities like rock climbing can all be used for strength training.

Some General Exercise Advice

Aim for at least 30 minutes of moderate physical activity every day as a general objective. You may need to exercise more if you want to reduce weight, maintain weight loss, or accomplish certain fitness goals.

It’s also vital to cut down on your sitting time. The more time you spend sitting each day, the more likely you are to have metabolic disorders. Even if you obtain the appropriate amount of daily physical activity, sitting too much might have a detrimental influence on your health and longevity. People who have lost weight may be more likely to keep it off if they sit less during the day, according to some research.

Do you have a hard time committing to long periods of time? Even short bursts of activity are beneficial. If you can’t fit in a 30-minute walk during the day, for example, take a few five-minute walks instead. Any activity is preferable to none. The most important thing is to incorporate regular physical activity into your daily routine.

About the author

CEO and Founder at Sports Science Gh | Website

RND (RD) // MPhil Human Nutrition and Dietetic // BSc Sports and Exercise Science

Emmanuel Amankrah Kwofie
Emmanuel Amankrah Kwofie

RND (RD) // MPhil Human Nutrition and Dietetic // BSc Sports and Exercise Science

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One comment

  1. […] Exercise is often the last thing on your mind when you’re exhausted, but it can actually increase your energy levels. But it doesn’t have to be hours in the gym. “Fresh air and brisk walks are effective ways to boost your energy because they get your heart pumping and your blood flowing,” says Dr. Roger Henderson. […]

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