In this day and age, most people feel short on time in almost all areas of their lives — socializing, eating, and working. Most of these daily activities happen in a blur as you rush from one event to another.
Exercise is no exception. Although the Centers for Disease Control’s (CDC) recommendations for weekly exercise look nominal, the reality of finding time to complete these requirements is near impossible for much of the population.
Everyone knows that exercise is necessary for good health. But how much exercise is enough, and how little can you do to get the benefits?
The Paseo Club is a private club in the Santa Clarita Valley. We have supported members in their fitness journeys for over 20 years. Our staff of certified instructors helps people of all ages, abilities, and interests.
In this article, we will share the minimum amount of physical activity you need to complete weekly, what forms of exercises are best, and whether “movement breaks” are actually beneficial.
What is the least amount of exercise people need to do weekly?
The best basic weekly routine for most adults is outlined below. However, these recommendations are subjective to the person's fitness level, age, health, and pre-existing injuries.
- Exercise three times a week
- Work out for 30-60 minutes each time
- Implement cardio and weight training
- Set aside a little time for mobility and stretching
Attempt to do 60-70% cardio and 30-40% strength training with mobility exercises at the beginning and end of each workout. Hybrid workouts that include cardio and strength are a great way to incorporate both forms of exercise in one session.
What type of exercise is best?
Select a combination of moderate and vigorous exercise and some resistance/strength training each week.
Moderate exercise
Walking, hiking, bike riding, swimming, gardening, water aerobics, hiking, dancing
Vigorous Exercise
Bike, run, and swim sprints, tennis, boxing, high-intensity interval training, jumping rope
Strength Training
Free weights, barbell/Olympic lifting, kettlebells, weight machines, bodyweight movements such as planks, pushups, and air squats
What if you cannot commit to a consistent exercise schedule?
If you cannot commit to a consistent workout schedule, do not give up entirely. You may feel helpless and choose to avoid all movement because you cannot meet your goal
However, anything is better than nothing. Exercising sporadically will still get you some of the mental and physical benefits.
Any kind of workout will help you feel better, rest deeper, and activate your metabolism. Even a 15-20 minute walk in it is better than nothing.
What about the role of “movement breaks" and active living?
Movement breaks and active living are two concepts that have gathered more attention recently as the trend towards being sedentary has taken hold in the US.
Movement breaks refer to taking short periods during the day to step away from your tasks and move. Common activities are dancing, yoga, and body weight resistance movements.
Active living is a way of incorporating movement into everyday living. Take the stairs instead of the elevator, park a few blocks from your destination, garden, do household chores, and walk or bike for transportation.
Embracing these small, brief “mini workouts.” They can add up to more strength, greater mobility, and improved overall health. They also improve your cognitive function, enhance focus, and boost your mood. It may not feel like a productive activity to do in the middle of your workday, but it also improves work performance.
Most importantly, these little steps can become gateways to longer, more challenging, and/or more frequent workouts.
Staying the course with support at the Paseo Club
Integrating exercise into your weekly routine is no small feat for those who work, parent, and attend to myriads of other tasks. Doing it alone can be isolating and disheartening,
At the Paseo Club, you don’t need to exercise alone. There are many avenues available to you to experience encouragement and get support,
- Over 60 group fitness classes
- Tennis and Pickleball drills for beginners
- Small group training with progressive programming so you are sure to get fit
- Certified personal trainers who customize workouts based on your individual goals and needs
If you are looking to join a community that values health and fitness, then the Paseo Club could be the place for you. Membership grants you access to tennis and pickleball, swimming, fitness, gym, dining, and much more!
The Paseo Club’s social calendar is chock full of fun activities and events. Check out what’s happening during the Holiday Season. Become a member and start your Paseo Lifestyle today.
