How Much Exercise is Needed Daily?
According to the dietary guidelines released by the U.S. government, at least 30 minutes of exercise is needed daily for an adult. About 60 minutes of physical activity is needed, if you are gaining weight even after exercising for 30 minutes.
About 90 minutes of exercise is needed daily if you are significantly overweight and you want to lose a lot of weight. Remember this 30-60-90 formula and follow it to have a healthy lifestyle and a longer life.
30 Minutes of Exercise a Day: When is this needed?
30 minutes a day is recommended if you are of normal weight and would like to experience the benefits of being physically active.
30 Minutes of workout, every day of the week will help you to decrease the risk of chronic diseases such as osteoporosis, hypertension, heart disease and diabetes. So, if you have not started exercising, 30 minutes daily is a good way to start.
60 Minutes of Exercise a Day: When is this needed?
If you are gaining weight even after exercising for 30 minutes a day, you may need about 60 minutes of workout. By exercising for 60 minutes every day, you can maintain your ideal weight. This will also increase your level of fitness.
90 Minutes of Exercise a Day: Is this needed?
If you, being overweight and having lost a significant amount of weight, are seeking to maintain the weight loss, you may need about 90 minutes of exercise a day.
90 minutes may seem like a lot of time in exercise. However, according to the data from National Weight Loss Registry, people who are overweight and have lost weight need to be highly active to lose weight consistently. So, if you would like to lose weight and sustain that weight loss, 90 minutes of workout is recommended.
It is Important to Start Exercising:
Regardless of the amount of exercise you may need daily, it is important that you start exercising. Even 30 minutes of daily exercise can make a lot of difference.
Based on your weight and other factors, you may need to increase the amount of time you exercise. Hence, if you have not started exercising, start with 30 minutes daily and increase your time to increase your fitness level.
At the same time, too much exercise will also prove bad for us. Too much exercise means you are not giving enough time to rest. Your body needs time to recover after working out. So, resting after a fitness regime is essential for everyone. The following signs show that you are over exercising:
- Loss of appetite
- Increased morning pulse
- Unable to complete fitness regime
- Decrease in the performance
- Highly susceptible to sore throats, colds and other ailments
- Lack of motivation
Therefore, going for unrealistic goals will do more harm than good. Too much training will lead to injuries and overstraining. So, one can avoid this situation by:
- warming up before the exercise regime
- taking a diet rich in proteins, carbs and fats.
- stretching before the exercise to loosen up the muscles
- listening to your body
- stopping when the body wants to stop
This way you can enjoy the benefits of the workout.