If you are new to exercise or a veteran athlete, this is a question that always sparks debate; how much exercise should I be doing? And every physiotherapist will respond with “well, it depends”. For the most part, how much exercise someone is completing in a week, month, year all comes down to the specific goals of that individual. However, looking at the bigger picture, the Canadian 24H Movement Guidelines (https://csepguidelines.ca/) gives a general starting point for everyone looking to live that healthy lifestyle.
It is recommended by these guidelines that individuals aged 18-64 should aim to achieve 150 minutes of moderate to vigorous activity in bouts of 10 minutes or more per week. By doing so, it reduces the risk of premature death, heart disease, stroke, high blood pressure, certain types of cancer, type 2 diabetes, osteoporosis, overweight and obesity, and can lead to improved fitness, strength, and mental health (morale and self-esteem).
Without getting too complicated on what classifies as moderate vs vigorous activity, moderate activity will get the heart rate up and breathing a little harder but you should be able to maintain a light conversation, for example: brisk walking or bike ride. Whereas vigorous activity will make it more difficult to maintain a conversation without frequent rests from talking to breathe.
Starting and adding these minutes into the day can seem like a lot but having an appropriate plan can make things easier and more manageable. Making alternate decisions in the day/week can make these minutes start to add up, walking/biking to work/school, taking 10 minutes of your lunch break to walk about, and completing yard work are examples of where these minutes come into play. Attending exercises classes or starting new and old sports/activities are an opportunity to create social connections while participating in fun and healthy workouts. At the end of the day, choosing something that works best for your situation and entertainment is always the best way to go.
If you need help developing an exercise plan, call us and book an appointment with Nick de Guzman. Nick’s strength and conditioning approach to exercise and training can help you get on your way to starting a new program as a beginner, or help you with sport-specific training as an athlete. Call us today! 905-240-9355
