It’s an age-old question: How many times a week should I be exercising? I get this question All. The. Time.
Unfortunately, there’s no magic number or simple formula to find the answer. Just like with food, the concept of bio-individuality applies to exercise, and what works for one person may not work for another.
Aside from what feels best for your body, there are a number of factors to consider when developing a workout regimen. One important question to ask is, Why am I working out?
People exercise for many reasons – to stay healthy, clear their mind, lose weight, tone up, or maintain overall health, to name a few. Your most effective workout routine will depend on your motivation as well as the results you’re looking for.
Whatever your reasons, there are some baselines regarding how often you should exercise.
The American Heart Association recommends 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week to improve cardiovascular health. An easy way to achieve that is to exercise 30 minutes a day, five days a week. The American Heart Association also advises incorporating at least two days of moderate- to high-intensity strength training each week for additional health benefits.
So what about those “rest” days? Many health and wellness experts propose that you should move your body every single day. With so many of us spending upwards of eight hours sitting at a desk, it’s important to make an effort to be active every day, even if you can’t make it to the gym. Going for a lunchtime walk, taking the stairs, or getting off the train or bus one stop early are all great ways to get in some extra steps.
If you’re looking to rev up your workout routine, here are some helpful tips:
- Plan your workouts at the beginning of the week–and put it on your calendar! Make an appointment with yourself and learn to trust YOU to show up for YOU! Develop an exercise routine to keep you motivated and hitting your goals each week.
- Recruit a buddy. If you commit to working out with a friend, you probably won’t opt for your couch instead! This is also a great way to catch up and socialize while sticking to healthy habits. I recently had a friend start joining me in my garage for lifting weights three times per week. It’s just been a few times, but I find when she texts and says she isn’t coming, I’m way less excited to get out there. Working out with a friend is so fun!
- Find something you enjoy. I really can’t stress this enough. This is always the first question I ask a client with regards to getting in some movement–what workouts have you enjoyed in the past? You’re much more likely to get out of bed for an early workout or put in time at the end of the day if you’re doing something you truly enjoy. Finding a workout you love may take some effort, but you will look forward to your time at the gym. Or even if you can’t get to the point where you enjoy the gym, you at least can look forward to how you feel afterward–accomplished, empowered or confident comes to mind!
- Listen to your body. Pay attention to what your body needs, whether it’s an extra rest day or a long outdoor run instead of hitting the weights. Don’t be afraid to stray from your schedule to give your body a little extra TLC.
- Be kind to yourself. As with any routine or habit, we all get off course at times. Bounce back after a vacation, an indulgent meal, or a busy week, and remember tomorrow is a new day to work toward your goals. No need to quit working out just because you missed a few days. Don’t throw in the towel and tell yourself all sorts of mean things–that you would never say to a friend in the same situation! Just decide today you are back in your routine–not Monday, not on the first of the month. Today. You got this.
