How Much to Exercise per Day

Exercise should be an important part of your weekly wellness plan. How much should you exercise? What type of exercise should you do during your workouts?

Types

There are two main types of exercise: aerobic exercise and strength training workouts. Both are necessary for optimal health.
Aerobic exercise is any form of exercise that will stress your cardiovascular system and raise your heart rate. Common aerobic exercises include jogging, running, cycling, swimming or an aerobics class that keeps you moving.
Strength training workouts can include free weights, Pilates or weight machines at the gym or fitness center. These exercises build muscle by resistance either through self-resistance or the resistance of an actual weight.

Benefits

Aerobic exercises help you increase your lung capacity and strengthen your heart. Strength training helps build up your muscles which will increase your metabolism and burn fat faster. When you have both types of exercises as part of your weekly workout routine your body will be stronger, healthier and more toned.

Time Frame

Exercise routinely. Even if you can only exercise for a few minutes each day, you will see more benefit from working out 20 minutes, five days per week rather than two hours, just a day per week.
By alternating aerobic exercise and strength training exercise you'll work your body in different ways, have a more balanced, flexible body and give your muscles a chance to recover from the strength training.
A good, balanced, beginning exercise routine might look like this:
Monday: Swim laps for 30 minutes.
Tuesday: Pilates with focus on core muscles; back and abdominals. 30 minutes with warm up and cool down time.
Wednesday: Cycling for 30 minutes.
Thursday: Free weights (Dumbbells) and Powerbands to strengthen arms and legs for 30 minutes.
Friday: Brisk walking for 30 minutes.
You can easily free up 30 minutes from your schedule by giving up the evening news or one show's worth of television time.

Warning

If you have a serious medical condition that you feel might prohibit you from beginning a new exercise routine, please speak with your doctor or health care provider first. Always use good judgment--if it feels too stressful on your body slow down, step back, shorten the time or skip that particular exercise. Anytime you feel light-headed or dizzy stop your activity and sit down.

Expert Insight

Some tips for success when it comes to working out are common sense, but important. Drink plenty of water to stay well hydrated so you can avoid muscle cramps and fatigue. Eat small, frequent and nutritious meals. Wear comfortable clothing that won't restrict your movement and be sure your footwear is supportive. If you are moving so quickly that you cannot carry on a normal conversation you are pushing yourself too hard and should slow down. Keep an exercise journal so you can chart your progress.