Ever wonder how long you need to workout to really be effective? The American College of Sports Medicine in collaboration with the American Heart Association provides public health guidelines on the amount of physical activity needed to maintain and lose weight. In order to maintain bodyweight and to lower the risk of cardiovascular disease and premature mortality, the guidelines recommend minimum of 30 minutes of moderately intense physical activity on most days of the week (a minimum of 2 ½ hours per week). This level is provided as an absolute minimum for general health. The guidelines recognize that in order to lose weight and for the prevention of weight gain in some people, 60-90 minutes of moderately intense physical activity on most days may be necessary (approximately 4-5 hours per week). Moderate physical activity is equivalent to a brisk walk or cycling at moderate speeds. It involves breaking a sweat while remaining capable of carrying on a conversation.
The recommendations also recognize that “more is better” in gaining the benefits of exercise. Higher physical fitness and greater health benefits come from more time spent in physical activity. If you know you’re at risk for weight gain or chronic health problems, the extra time spent on your treadmill or elliptical now can lead to less time spent in the doctor’s office down the road.
For more detail on the ACSM guidelines, as well as tips for making your workouts count, check out the full recommendations here.