Exercise is a must once you reach 40 years of age, but how much is the big question. Do I exercise everyday, or just three days, and how long? According to the Surgeon General, you need 30 minutes of moderate to intense physical activity most days of the week. What are most days of the week and what constitutes moderate or intensity? These are all common questions we all have including me. When I say most days, I mean at least four days a week.
I think the answer to this question varies depending on your health, age, limitations, and your eating behaviors. If you eat healthy every day then you don’t need no more than 3 days of exercise at 60 minutes, this will keep you maintained. Unfortunately, most of us do not eat healthy everyday. If you do not eat healthy everyday you need to do a decent amount of physical activity along with working on eating healthy most days of the week.
I personally like a mixture of healthy eating and exercising. You are the only person who knows what kinds of foods you are eating, how much and when. You cannot lie to yourself. Most days I eat healthy and exercise at least 4 days a week. I also eat foods I should not have, so I compensate by exercising with more intensity or adding an extra day of exercise. You have to experiment with what works for you, if you are not seeing any results; you know you will need to make a change.
I have seen a lot of advertisements talking 10 minutes, 15 minutes and so on; this will not work if you are over 40. Workout sessions should be at least 5 days a week at 30 minutes or three at 60 minutes. Don’t forget the strength training this need to be included in at least two of your workouts a week. I try to take classes that include both cardio and strength training to maximize my time and workout. Some say the more the better, but you must give your body rest to reap the benefits, especially if you are strength training. Giving your body a rest day helps, rebuild and strengthen your body. Rest days do not mean do nothing; you just do not want to work the same muscles. Taking a brisk walk, laundry, or taking the stairs instead of the elevator are all examples of activities to keep you moving during rest periods.
The bottom line is everyone is different and no doctor or advertisement can tell you how much exercise you need. If you feel you need 5 days a week, and you are seeing results then that it what you go with. The main objective is to lose the fat and build lean muscle. Now I’m not saying you need no exercise, but how much depends on your body and lifestyle. If you are over 40 take into consideration you will need a little more of something! This could be more physical activity or healthier eating. The fact is you won’t burn calories like you did when you were 20 and 30 and your metabolism is naturally slower. So take everything into account, and monitor what works and you will come up with right combination to keep you fit!
Speak Your Mind