You all know about the standard advice for adults. Get out and move a minimum of 30 minutes a day 3 times a week. More is better, but this is often said to be the minimum that a person can exercise and still have it count as exercise. The real question then becomes is it even worth it? At only 90 minutes of exercise per week, many people would feel that doesn’t even come close to making a difference. Here’s the facts when it comes to this basic requirement of exercise.
What’s Your Fitness Level Going In?
Before you scoff at this idea, you have to consider the fitness level of the person going in. Typically, this advice is aimed at people who don’t work out. They work in offices and drive everywhere they travel. They don’t do anything more strenuous in the course of the day than carrying a laptop down the hall, and they definitely don’t go on 30 minute walks. It doesn’t matter if they’re fat or thin; even thin people can be unfit. If they really don’t exercise at all, then 30 minutes 3 times a week would actually be a step up for them. Any sort of step up is good. If you don’t really work out then this could be a very good beginning goal for you. When you’ve gotten in the habit of going for 30 minute walks every week you can start lengthening the walks and increasing the frequency.
You’re Not Going to Be Running Marathons
Of course, you have to realize that with this light cap you’re not going to be running marathons any time soon. When you walk 90 minutes in a week you’re training your body to be able to handle 90 minutes of exercise per week. You can’t keep things at this level and then be surprised when you can’t go for long jogs or lift a bunch of weights. This is a very minimal cap and it will net you basic benefits.
You’re Not Going to Lose Much Weight
Also, if you’re thinking that this could be the key to weight loss you should think again. Even if you walked briskly, a 90-minute walk will only burn off about 400 calories or fewer. That’s 400 calories per week that you’re shaving off your diet. It might in time be enough to help you lose weight, but it would be so slow and so difficult to judge that you probably would never even notice. It’s definitely not the secret to fitting back into those jeans you wore in high school.
It’s a Good Basic Standard
This exercise level isn’t meant to help you become a muscle bound god or drop twenty pounds in a month. This weight loss is all about giving your heart and lungs basic exercise. 30 minutes 3 times a week is enough for you to start reaping the benefits of improved cardio vascular health. There’s no big secret to this. If you want to increase your general health while lowering the odds that you’ll develop heart and lung problems then taking this as a very basic exercise goal is pretty much the least you can do. Every little bit helps, so start taking these walks today.