From Couch to Active: How Often Should You Really Work Out?

Hello Wonderful People!

Today we're going to discuss Exercise - specifically - how much 'should' we be doing, for optimal health and wellness?  

This is important, as in order to live our Best Lives, we need to have the health and fitness in order to do what we want to do, and live as we wish to live.  

I’m sure everyone agrees that regular physical activity is a foundational ingredient for a healthy, happy life.  Having said that, you obviously need to take your own body and circumstances into account when working out.  We all need to work from where we are, to get to where we wish to be.  You might reasonably fit already, and adding another session or two a week is no big deal.  On the other hand, you might not have exercised for a year or more, and might need to take it easier when you start back up again.  You might like to consider whether some additional help might be beneficial for you - eg. a personal trainer, a friend to work out with, a (reachable) goal that you can aim for,  or even professional help in the form of a doctor, or a weight loss professional.  It's your life, and your choice - you will know what you need to get to where you wish to be.

We all know exercise is good for us, but how much should we be doing, and what exactly are the benefits?  While my research indicated that recommendations across the world are actually pretty consistent on how often you should exercise (which helps avoid confusion, and makes it easier to remember), let's start with why exercise matters. 

Why Exercise Matters

Exercise isn’t just about looking good — it plays a key role in keeping our bodies and minds healthy.  Below are 6 reasons why exercise is so important.  (Although I haven’t mentioned one key reason - that it can also be fun! 😊)

1. Boosts Your Heart Health - Regular exercise strengthens your heart, improving blood circulation, and lowering your risk of heart disease and stroke.
2. Helps with Weight Management - Whether you want to lose weight, or maintain a healthy weight, physical activity helps burn calories, and keeps your metabolism active.
3. Improves Mental Health - Physical activity releases endorphins (happy hormones), which can reduce feelings of stress, anxiety, and depression.  It's a natural mood booster!
4. Strengthens Muscles and Bones - Strength training not only builds muscle, but also helps maintain bone density, reducing the risk of osteoporosis as we age.
5. Increases Energy - Believe it or not, regular exercise can help you feel more energetic throughout the day, by improving your overall endurance and fitness.  (Sometimes it might take time to build up to this stage, so don't be disheartened if you don't feel this immediately.)
6. Improves Sleep - Being active during the day can help you fall asleep faster, and enjoy deeper sleep at night.  (It doesn’t always work, but I know a lot of people who swear by this!)

How Much Exercise Is Recommended?

All the health organizations that I checked pretty much agree on the physical exercise guidelines.  (This includes the WHO (World Health Organization); The US Department of Health & Human Services; The Australian Government Department of Health & Aged Care; the American Heart Association, and The Mayo Clinic, as well as others.)

The Australian Government guidelines breaks it down further into age groups, with special mention for pregnancy, and seniors.  I've included a link to this article at the end, in case you wish to read this directly.

The numbers are fairly consistent across the various organisations, with the target being a minimum of 150 minutes of moderate exercise a week.  That breaks down to just 30 minutes a day, five days a week! 

So if you exercise for 30 mins, 5 days a week (with some strength straining), you would be covered.

This could be achieved by a 30 minute walk every weekday, or a couple of longer runs a week, or a few yoga sessions.  Or you could mix it up, and done some of each!

Types of Exercise You Can Try

You don’t need to join a gym or run marathons to meet exercise goals!  There are a number of exercise options that could fit into most lifestyles.  (I’ve done all of these at various times over the years, except cycling.)

• Walking - A simple, low-impact way to get moving.  You can fit it into your day by walking around your neighborhood, or even doing a few laps around the office (or walking up and down the stairs).
• Cycling - Great for cardio, and can be done indoors or outdoors.
• Swimming - A full-body workout that's gentle on your joints.
• Yoga or Pilates - These options strengthen your core, improve flexibility, and help reduce stress.
• Dancing – Whether you dance in a class, or at home, it is fun, and can increase your aerobic capacity (depending on how vigorous it is).
• Strength Training - Simple bodyweight exercises, like push-ups or squats, can help build muscle - or you can use dumbbells if you have access to them.
• Hiking, or Kayaking, or Stand-Up Paddle Boards - These can take more time, but perhaps could be incorporated into the weekend - and you could bring your family or friends along!

Staying Consistent with Exercise - Tips Using Friends and Technology

Staying consistent with exercise is often a bigger challenge than starting in the first place.  However, there are a few tools that can help, some of which are outlined below.

1. Work Out with Friends - Find a workout buddy to keep each other motivated.  Studies show that exercising with friends can improve consistency, and make workouts more enjoyable. You can join fitness classes, take walks, or even schedule virtual workouts if meeting in person is tough.

2. Use Fitness Apps and Trackers - Technology can play a huge role in keeping you on track. Many apps allow you to set goals, monitor progress, and even compete with friends for added motivation.  Wearable devices like Fitbit, Apple Watch, and Garmin track your activity and remind you to move, helping you stay committed.

3. Create a Routine - Block out time in your calendar specifically for exercise.  Whether it's morning yoga, a lunchtime walk, or an evening gym session, treat exercise as a non-negotiable part of your schedule.  Setting up reminders through your phone or apps can help solidify this habit.

4. Join Online Communities - Platforms like Strava or MyFitnessPal allow you to connect with others who have similar fitness goals.  Engaging with these communities can help you stay accountable, and encourage you to share your achievements or setbacks.

By using friends and technology, you can build a system that keeps you accountable, making it easier to stick to your fitness routine and enjoy all the incredible health benefits.

Wrapping Up

No matter which form of exercise you choose, the important thing is to get moving regularly. Whether you walk, run, dance, lift weights, or do yoga, every little bit helps!  Plus, once you start feeling the benefits — better mood, more energy, and improved overall health — it’ll be easier to keep going.

Remember, exercise isn’t just about meeting a weekly target - it’s about building a routine that supports a long, healthy, and happy life!  If you are interested in how you can improve your health, wellness, and fitness, please see our Busy Life Health Boost bundle, which has much helpful information, as well as how it can be implemented!  

Other Blog Posts

You might also be interested in reading some of our other blogs, which have more hints and tips to improve our health and wellness.

- Discover Black Salt: The Secret Ingredient That Tastes Like Eggs!

- From Fatigue to Vitality - How Maca Can Supercharge Your Day

- Discover the Secrets to a Healthier You

Hope you have a wonderful day, and work out how best to exercise for you, so you can live your Best Life!

References/Further Reading

https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916

https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians

https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

https://www.cdc.gov/physical-activity-basics/guidelines/adults.html

https://www.who.int/news-room/fact-sheets/detail/physical-activity

https://www.heartresearch.com.au/exercise-guidelines/