We often see health experts stress the importance of exercising in maintaining a healthy lifestyle and avoiding obesity. Do you know the benefits of exercising, and how often we should work out to achieve our fitness plan?
In a fast-paced and hectic world, people are increasingly overlooking the pivotal role of exercising. This could be attributed either to the hustle and bustle of modern life or the lack of motivation and knowledge regarding exercising. In fact, many people back out of their fitness plans only after a few weeks because they have no idea of the best workout schedule to help them achieve their fitness goals.
Here, we take a closer look at health experts’ opinions regarding the benefits of working out, and how often a person should work out to gain optimal results.
Why is it important to work out?
According to the World Health Organization, regular working out can engender various short and long-term benefits. Here are some of them:
- Reduced anxiety symptoms: researchers from Frontiers in Psychiatry claim that working out helps improve your mental health, helping the brain cope better with stress. When achieving a target fitness goal, your brain releases positive endorphins and other brain chemicals that can enhance your sense of well-being and divert your mind from anxiety.
- Improve muscle strength and boost endurance: during workout sessions, the increased blood flow raises the level of oxygen delivered to your body tissues, helping your cardiovascular system work more efficiently. Moreover, higher levels of oxygen to the brain will help you stay awake and maintain thinking, learning, and judgment skills throughout the day.
- Prevent cancer: physical activity can help regulate specific hormones that contribute to the development of cancer, thereby lowering your risk of contracting undesirable health problems. Healthline experts say that just a moderate workout plan can help boost the immune system, reduce inflammation and minimize the risk of cancers.
Whether you’re a rocky beginner or a veteran getting back to exercise, scientists recommend that you should develop a suitable schedule for physical training. Finding the perfect schedule can help you reach your target fitness goals without wasting too much time, money, and effort.
What kinds of exercise you should do?
According to the Centers for Disease Control and Prevention, adults should get at least 150 minutes of moderate aerobic activity, such as brisk walking, jogging, cycling, or swimming, per week. For those who love the intensity of working out, a 75-minute session of vigorous aerobic activity, including running and aerobic dancing, would be the go-to option. It’s also recommended that you divide your exercise into smaller sets across the week to ensure consistency.
How often should you exercise?
Alongside regular aerobic activity, scientists also underscore the role of strength training, which include heavy, full-body workout focused on compounding muscles. According to Healthline, two or three days per week would be the optimal choice. Your strength training program could include sets such as squats, lunges, planks, and pushups. Be sure to choose the maximum resistance level heavy enough to tire your muscles within 15 or 20 repetitions.
In addition to this, the UK’s Chief Medical Officer recommends reducing sitting time to avoid metabolic problems. A sedentary lifestyle with more sitting and less physical engagement can lead to serious health issues, such as obesity or diabetes. Therefore, an average adult should spend at least 30 minutes of moderate activity on a daily basis. If you’re intimidated by the intensity of running, a half-an-hour walk every morning will keep your body active and build your confidence for more vigorous exercises. After all, the most vital thing is to incorporate physical activity into your daily routine and make it a part of your lifestyle.
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