How much exercise is enough?

In a world that’s both busier and more sedentary than ever, finding time for exercise can seem like an uphill battle. We know it’s the benefits exercise brings to the body and mind that make it an investment worth pursuing.

Our risk of chronic disease is significantly reduced with regular exercise, and with it we are able to maintain function well into the later years of life. Research is consistently supportive of exercise and what it can do for us.

What exercise can do for us

  1. Energise the body and mind: Have you ever felt a burst of energy after a workout or a particularly challenging activity? Exercise increases blood flow and oxygen delivery, stimulating your body and brain. Regular physical activity enhances endurance, improves sleep quality, and boosts mental clarity, leaving you feeling rejuvenated and ready to tackle any challenge that comes your way.
  2. Maintain healthy weight: Exercise is a powerful contributor to reaching and maintaining a healthy weight. By burning calories and increasing metabolism, it accelerates fat loss and preserves lean muscle mass. When coupled with a balanced diet, you have a powerful formula for maintaining healthy body composition. 
  3. Strengthen your heart and immune system: Your heart is the engine that keeps your body running smoothly. Engaging in regular exercise strengthens your heart, reduces the risk of cardiovascular diseases, and lowers blood pressure. Moreover, physical activity stimulates the immune system, making you more resilient to illnesses and infections.
  4. Boost mental health and mood: Exercise is not just about physical benefits; it has a profound impact on mental wellbeing too. It releases endorphins, the feel-good hormones that alleviate stress, anxiety, and depression. Regular exercise promotes a positive mindset, enhances self-esteem, and fosters a sense of accomplishment. A strong body helps build a strong mind.

How much exercise do we need to do to reap the rewards? 

Cardiovascular activity: Each week aim for at least 150 minutes of moderate-intensity aerobic activity (feels like a 6/10) or 75 minutes of vigorous-intensity aerobic activity (feels like an 8-9/10). As a general rule, you should try to gradually work towards an intensity at which it is hard for you to hold a conversation. If you are 65 years old or over, include exercises that will target balance and flexibility. 

Strength training: Aim for at least two days a week where strength exercises targeting all major muscle groups are completed. This often requires repeating multiple exercises in 2-4 structured sets of 5-20 challenging repetitions till fatigue, with rest breaks between each. 

Consistency is key

It can take some time for your body to adapt to exercise, meaning consistency is the key. After a challenging session, you may experience mild fatigue or some muscle soreness most often reported two days afterwards (called DOMS: Delayed Onset of Muscle Soreness). Try to maintain a consistent routine for at least a couple of weeks before increasing the difficulty of what you are doing.

Exercise is a hugely individual pursuit and its important you take the time to find what’s right for you. Chronic pain, injury, disease or disability can affect exercise prescription, and it can be hard to know where to start. 

If you’d like to learn where to start, or would like to review your exercise routine with an experienced exercise physiologist, contact out team on 02 9907 0321 or learn more about our services here.

Recent articles

Tummy time tips
Paediatric Physiotherapy

Tummy Time Tips

Tummy time is a great position for babies to help with motor development, strengthen their muscles and protect their head shape. What is tummy time?

Read More

Subscribe to our Newsletter

Be the first to know about news and insights.

"*" indicates required fields