How Long Should You Exercise Each Week?

Finding time to exercise can be challenging, but the health benefits are too significant to ignore. The World Health Organization (WHO) says that at least 150 minutes of moderate-intensity weekly exercise – such as brisk walking, cycling, or swimming – can dramatically reduce the risk of mortality from heart disease, cognitive issues, and diabetes.

“By taking time to walk 150 minutes per week we reap incredible health benefits,” said Dr. Victoria Costales, MD, MPH, a primary care physician at Holy Name. “We can divide it into short sessions. For example, a few times a week, I’ll go to a park like Overpeck and set my phone timer for at least 15 minutes. When my alarm goes off, I turn around and walk back.”

So how do you know if you are exercising at a moderate intensity?

“Use the talk test,” said Dr. Costales. “During moderate-intensity walking, your breathing will be audible but you’ll still be able to hold a conversation. If you can easily speak in full sentences with little or no pauses for a breath then you’ll know you need to pick up the pace.”

Even a single bout of moderate-intensity physical activity will reduce blood pressure, enhance insulin sensitivity, improve sleep, and decrease anxiety symptoms that same day. Dr. Costales has ideas for easily adding more to your life:

1. Break it down: You don’t need to carve out long periods for exercise. Aim for 30 minutes a day, five days a week. Even short bursts of activity, like a 10-minute walk during lunch breaks, add up.

2. Find what you enjoy: Exercise shouldn’t be a chore. Whether it’s dancing, gardening, or playing a sport, choose activities that you find fun and engaging. That way you’ll be more likely to stay consistent.

3. Buddy up: After dinner, go for a short walk with a friend to catch up, or walk with your partner and use this as time to “walk and designate” to plan out the next day.

4. Incorporate movement into daily life: Take the stairs instead of the elevator, walk or cycle to nearby places, and stand up regularly if you have a desk job.

Invest in 150 minutes of exercise each week and experience the benefits of a more active, vibrant life. Your future self will thank you!

To book an appointment with Dr. Victoria Costales, please call 201-541-5929. Her office is located at 718 Teaneck Road, Teaneck, NJ.