Exercise Regime: How much Is Enough For You?

Working out or staying active is an important aspect of staying fit. Exercising greatly impacts almost all of our body’s systems and makes them work efficiently. Even if you do not have enough time to invest in a full-fledged workout regime involving specific equipment, practicing simple exercises which consume less time, can be beneficial as well. So how much exercise do we exactly need to stay fit and healthy? Continue reading to learn in detail.

Why Do You Need Exercise In Your Daily Routine?

Understanding the benefits of exercise will help you analyze the required amount of physical activity you may need. Some benefits of working out regularly are listed below.

1. Better sleep

Exercising may help keep the sleep hormones in balance which in turn may improve the quality of your sleep and allow for an uninterrupted night’s sleep. Swimming may even help you if you have a snoring problem.

2. More energy

A good night’s sleep and active life ensure you have plenty of energy which lasts throughout the day. Moderately strenuous activities do not tire you out easily.

3. Helps maintain a healthy weight

Exercising helps maintain healthy body weight by burning the extra calories that you may have had through the food that you eat.

4. Good for your intimate life

Exercising may help boost your reproductive health by regulating hormones. This may in turn help you perform better in bed.

5. Helps manage pre-existing health conditions

Exercising helps improve the overall health of an individual and may help keep pre-existing conditions like diabetes and PCOS under control.

6. May reduce the risk of chronic illnesses

Exercising may help reduce the risk of chronic illnesses such as arthritis, back pain and cardiac issues by supporting the organ systems to work efficiently.

Get at least 150 minutes of moderate aerobic activity a week. Or get at least 75 minutes of vigorous aerobic activity a week. You also can get an equal combination of moderate and vigorous activity. Aim to spread out this exercise over a few days or more in a week.

Dr. M.G. Kartheeka, MBBS, MD

What Are Some Goals For Exercising?

Almost every individual expects to achieve some specific goal when they decide to follow an exercise regime. The exercise regime contains workouts appropriate for achieving the desired results. Some common goals for exercising include the following:

• Losing weight and getting into shape.
• Gaining muscle mass.
• Improving the condition of a specific illness or disorder.
• Being fit and flexible.
• To minimise the risk of some diseases. (diabetes, heart diseases, obesity, orthopaedic problems)
• To bust stress and improve productivity.

Where to begin with is always the question for most of us when we start exercising, running or jogging or even swift walking for 40 mins on alternate days is a good start, rest days should be altered in between, always- make it a HABIT and stick to it.

Dr. Ashish Bajaj , M.B.B.S., M.D. in Clinical Pharmacology and Toxicology

How Much Exercise Is Enough For You?

The question of how much exercise is enough for a person does not have a fixed predetermined answer. Your goal for starting an exercise routine along with your age, gender, physiology and whether you have a chronic disease comes into play when determining how much exercise you need to achieve your desired goal. Body composition such as how much you currently weigh and how tall you are also factors which are considered while formulating a work regime appropriate for you. A certified fitness trainer should be consulted to find out exactly how much exercise you need based on your goals, body composition and pre-existing health disorders.

The American heart association recommends at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity or a combination of both, preferably spread throughout the week for otherwise healthy adults.

Some Exercises To Boost Overall Health

Some simple and easy exercises which boost overall health and do not require equipment are the following:

• Lunges: Lunges strengthen the muscles of the legs and help improve balance.  
• Squats: Squats are great for reducing tummy fat and getting your body in shape. Squats strengthen the thigh muscles and with regular practice may even help improve balance. They are known to strengthen the core and help make the lower back more flexible.
• Burpees: Burpee is an exercise which we all hate from the bottom of our hearts. Yes, it is exhausting, but it is safe to consider this particular exercise if done correctly it is a full-body workout. It may help improve your heart’s efficiency, increase core strength and enhance hand-eye coordination. It is an all in one exercise which is great for burning calories.
• Glute bridge: Glute bridge is an easy exercise which can help tone and condition the muscles of your thigh.  
• Side planks: Side planks may help you strengthen the muscles located on the sides of the abdomen and help you lose a few inches to get that tapered waist you have been wanting forever.
• Planks: Planks are a great way of targeting to strengthen your abdominal muscles without putting too much pressure on your back and causing it to get stressed out.  

How much exercise is enough for a person depends on a lot of factors such as age, gender, height, weight, desired goal and whether the person has any pre-existing health condition. A certified fitness instructor should be consulted to get a workout regime and dietary modifications (calorie intake based diet plan from a certified nutritionist) custom made for an individual. 

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