Fitness study
This is how many times a week you should really exercise
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Once a week, three times or even daily? Have you ever wondered what the optimal frequency is for your workout? A study got to the bottom of the question.
We know how good sport is for us. It improves our mood by releasing endorphins and serotonin. Our brains function better when we exercise regularly, and our bodies stay strong and efficient. And sufficient physical activity can extend our lives.
But how much exercise is optimal – and how much is perhaps too much or too little? Can this even be said across the board for all people? A research team has one Long-term study published – with exciting results.
More is more: Study on the health benefits of exercise
The American Heart Association has… Investigation has observed and analyzed the training habits and health status of more than 116,000 people for over 30 years. The researchers divided the sports sessions into two groups: moderate physical activity, which includes gentle yoga, walking or cycling. This is contrasted with intensive workouts, i.e. strenuous cardio training such as HIIT or jogging. The WHO (World Health Organization) recommends So far, around 150 to 300 minutes of moderate exercise or 75 to 150 minutes of intensive exercise per week.
As part of their study, the researchers found that exercise has an even greater impact on our longevity than previously thought. It was found that doubling the amount and duration of exercise significantly increased the chances of a long, healthy life: 300 to 600 minutes of gentle activity or 150 to 300 minutes of cardio training had the greatest effect.
It’s that easy to get your exercise minutes
How exactly you divide this recommendation is of course up to you. You could easily incorporate gentle exercise into your daily routine: do a round of yoga in the morning, do your everyday errands on foot or by bike – this way you can easily get your 300 to 600 minutes.
Alternatively (or additionally if you like), you could do 40 to 60 minutes of intense training at least four times a week. Or you can choose a combination of both, such as 20 minutes of yoga or walking per day and two 60-minute intensive training sessions per week.
Of course, exercise is not the only factor for a long, healthy life. Diet, your relationships, your stress level and many other aspects also play an important role in your health. But by getting enough physical activity you can make a big difference. So, it’s best to go for a walk around the block or roll out the yoga mat!
Sources used: mindbodygreen.com, ahajournals.org