How Often Should You Exercise Every Week?

Do You Need To Exercise Every Week?

Whether you prefer to head to the gym or stay home and workout at your own pace, exercise is an important part of a healthy lifestyle. But, getting active doesn’t have to involve a dedicated workout session every day.

In fact, it’s better for your mind and body to go out and just try to become active with the help of fun sports and hobbies–horseback riding, hiking, golfing, or even a walk at the park are ideal.

But, no matter how you choose to be more active, do you know how often should you exercise every week?  A lot of research has been done to figure out just how active us humans should be and at what point we can achieve the optimum state of health for our bodies.

What’s Your Activity Level?

Deciding how often you should exercise every is a very personal decision. Not only does it depend on your health and fitness goals, it also depends on your current state of health. A younger person with little to no extra fat will be able to workout for longer than an older person with extra weight on them. You should consider your current state of health so you don’t push yourself too hard.

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Additionally, you should consider how active you currently are in your day to day life. A stewardess or teacher, for instance, is going to be more active in their daily life than a person working a desk job. Once you determine your normal activity level, that will help you set a baseline.

If you live a sedentary life sitting most of the day, you probably need to deliberately incorporate more activity into your week than a person who has a slightly or moderately active lifestyle.

Always Count On A Rest Day

No matter what activity level you decide to make your standard, it’s important  that you incorporate a rest day into your routine. As an example, if you have big health and fitness goals and you are choosing to workout at the gym 5-6 days a week, you absolutely need to use that 7th day to rest.

Your rest day can still be active, but you need to refrain from intense cardio or weight lifting sessions so that your muscles can repair themselves and get stronger. Long periods of working out without any rest days is asking for trouble-including injuries!

How Much Exercise Do You Need As You Age?

If you choose to get active and be healthy in your 20s and beyond, that’s it can have a tremendously positive impact on your life as a whole. For instance, participating in 3-5 hours of cardio exercise every week cuts your risk of colon cancer down by 30% to 40%. For women, four or more hours of exercise every week can reduce your risk of breast cancer by 60%.

In your 20s:  You should aim for no less than 2-3 hours of exercise every week, whether it’s at the gym or while you’re outside having fun. Lifting weights, pushups, and lunges are the primary full-body moves you should focus on.

In your 30s: It’s time to diversify the muscles groups you’ve been working. Maybe you got really good at something in your 20s, but the issue is that repeating the same activity exclusively and all the time can overwork those muscles. In your 30s, focus on a mix of upper and lower body exercises.

In your 40s: You have the chance to fight belly fat and preserve your strength by continuing an active lifestyle. Many men stop weightlifting at this age, but in fact, this is exactly when you should ramp it up. Consistent exercise is important.

In your 50s: You need to focus on adapting your exercise plan to work around the aches and pains that naturally come along with aging. Pilates, yoga, and aerobics are great ways to work out without going too hard on your body.

In your 60s:  It’s important that you continue regular exercise in order to offset chronic diseases, such as diabetes and heart problems. It will also keep your bones strong so, in case you fall, you’re at a lowered risk for broken bones or injury. Alternate between upper and lower body and try for water aerobics and light weight lifting.

In your 70s: You’ll be repeating the exercises from earlier in your life but they’ll be done around a chair for stability. It’s important that you continue to uphold your active lifestyle in your 70s and beyond.

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People are often amazed at how small exercise changes can reap huge results with their fitness. Whether you are dealing with cancer, diabetes, cardiovascular disease or depression, exercise has shown to be effective medicine. It can prevent disease and help you manage symptoms. My free report,  10 Health Benefits You’ll Get With Improved Fitness shares strategic exercise tips, tactics, and guidelines to help you achieve better health.