It’s ‘less than you think’

Exercise is the key to better health and longevity, but it can be hard to fit into our busy schedules.

As a physical trainer, I see that many people try to train at least 30 minutes to an hour a day. It’s a great goal, but the minimum amount of exercise you need is actually less than you might think.

According to the World Health Organization (WHO), the recommended amount of moderate-intensity aerobic physical activity for adults age 18 and older is at least 2.5 hours a week, or 21 minutes a day.

For people who want to exercise but are short on time, I always suggest cardiovascular exercises, or exercises that increase your heart and breathing rates. It can help lower blood pressure, improve cholesterol levels, and reduce the risk of cardiovascular disease and cancers.

If you’re new to cardio, here’s how to get started:

This is especially important if you’re just starting out, so you know how hard your heart is working.

Ask your doctor if he has a recommended heart rate range for you. If not, I suggest starting at 60-70% of your maximum heart rate (HR). This range is considered moderate intensity, which is what the WHO recommends.

Typically, the formula is: HR max = 220 – your age. If you are 40 years old, for example, your maximum HR is 180 beats per minute (BPM). Going higher than this can put too much strain on the heart.

If you don’t have a way to measure your heart rate, find an intensity level where it’s hard to carry on a conversation, but you can still talk.

Many people think they need to set intense goals, like doing five-hour workouts a week or training to run a half marathon.

But I see more success when people start with small, achievable goals, like walking 15 minutes a day. Big goals are great, but you have to break them down into small steps.

Once you’ve hit your smaller goals for a week or two, gradually increase the duration and intensity of your exercise until you can do at least 150 minutes of moderate cardio each week. The best training is the one with which you are able to maintain consistency on a regular basis.

Skip the “treadmill.” Find activities that you like and that fit your lifestyle. It could be anything from dancing to swimming to playing tennis.

I also recommend trying more than one thing so you don’t get bored. Until it becomes a habit, plan a variety of activities that you want to do. This will help you stay motivated and train your body.

If you’re a people person, having a partner can help keep you accountable and make workouts more fun. You can even join an adult sports team or recreational league if you want to feel like a community or a team.

Starting a new exercise routine can be challenging, but it’s worth it in the long run. With perseverance and dedication, you will soon see the benefits of cardiovascular exercise on your own health and fitness.

Stephanie Mellinger He is a certified personal trainer, corrective exercise specialist, stretching and flexibility specialist, and nutritionist. She is also the founder of the fitness company Omnia Fit and writer for Health day. Follow Stephanie on Instagram @omnia_fit_.

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