How much exercise do we need each week?

by Edmond Cleeman, MD

The US Physical Activity Guidelines (PAGL)

• Aerobic exercise: A minimum of 150 minutes of moderate intensity aerobic exercise or 75 minutes of vigorous intensity aerobic exercise per week

  • Some examples include: brisk walking, running, cycling, swimming.

• Strength exercise: Recommendation includes muscle-strengthening exercises twice per week. Hitting all major upper and lower extremity muscles. 

Exercise has been shrouded in the aspirations of body image and weight loss to such a degree that many people don’t realize that its primary benefit is improving our health by preventing and treating many chronic diseases.

Here are some of the big benefits of exercise:

• Lower risk of mortality (death)

• Lower risk of heart disease, stroke, high blood pressure

• Lower risk of type 2 diabetes

• Lower risk of several types of cancer,

• Better sleep, including improvements in insomnia and obstructive sleep apnea

• Improved cognition, including memory, attention and processing speed

• Reduced risk of dementia and Alzheimer’s

• Fewer symptoms of depression and anxiety

• Better bone health and balance, with less risk of injury from falls

• Better quality of life and sense of overall well-being

I know it sounds too good to be true. But all these incredible benefits are backed up by strong scientific evidence from many studies. Curating the data from these studies has provided the basis for guidelines on the quantity and intensity of exercise to realize these benefits

If you can’t meet these guidelines, DON’T worry!

Scientific studies have shown that even a little exercise is better than none.

Disclaimer: The content contained herein is not designed to, and does not, provide medical advice.  It is NOT intended to be a substitute for medical advice, diagnosis or treatment but is for general informational purposes only.   Always seek the advice of your physician or other qualified health professional with any questions you may have regarding your health, medical condition or treatment options.  Please contact a healthcare professional prior to exercising. Never rely on information in this article, video, YouTube channel or website in place of seeking medical advice and treatment.  Never disregard or delay seeking medical advice because of something you may have read or seen.  If you think you may have a medical emergency you should seek immediate medical treatment. Do NOT use this video for medical emergencies. If you have a medical emergency, call a physician or qualified healthcare provider, or call 911 immediately. Under no circumstances should you attempt self-treatment or the treatment of others based on anything you have seen or read in this video.