fitness study
That’s 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 for your workout is? 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 work better when we exercise regularly, and our bodies stay strong and efficient. And sufficient physical activity can prolong our life.
But how much sport is optimal – and how much is perhaps too much or too little? Can that be said in general for everyone? A research team has published a long-term study on this – with exciting results.
More is more: study on the health benefits of exercise
The “American Heart Association” has for the 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 units into two groups: on the one hand moderate physical activity, which includes, for example, gentle yoga, walking or cycling. On the other hand, there are intensive workouts, i.e. strenuous cardio training such as HIIT or jogging. The WHO (World Health Organization) recommends up to now about 150 to 300 minutes of moderate exercise or 75 to 150 minutes of vigorous 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 found that twice the amount and duration of exercise significantly increased the chances of living a long, healthy life: 300 to 600 minutes of gentle activity or 150 to 300 minutes of cardio exercise had the greatest effect.
That’s how easy it is to get your movement minutes
How exactly you divide this recommendation is of course up to you. You could easily incorporate gentle exercise into your daily routine: a round of yoga in the morning, doing your everyday errands on foot or by bike – this is how you get your 300 to 600 minutes quite easily.
Alternatively (or in addition, of course, if you like) you could do a 40- to 60-minute intensive workout at least four times a week. Or you can opt for a combination of both, about 20 minutes of yoga or walking per day and two 60-minute intense workouts per week.
Of course, exercise isn’t the only factor in living a long, healthy life. Diet, your relationships, your stress level and many other aspects also play an important role in your health. But just getting enough physical activity can make a big difference. So, it’s best to go for a lap around the block or roll out the yoga mat!
Sources used: mindbodygreen.com, ahajournals.org