ARE YOU MOVING ENOUGH? HERE’S WHAT YOUR BODY ACTUALLY NEEDS
Many women believe they are active because they complete two or three workouts each week.
Those workouts are important—especially strength training—but what happens during the rest of the week matters too.
You can exercise several times a week and still spend most of your day sitting. That is why we need to look beyond our workouts and consider our total weekly movement.
HOW MUCH EXERCISE DO ADULTS NEED?
Current physical activity guidelines recommend that adults aim for:
• At least 150 minutes of moderate-intensity aerobic activity each week
OR
• At least 75 minutes of vigorous-intensity aerobic activity each week
AND
• Muscle-strengthening activity at least two days per week
You can also combine moderate and vigorous activity throughout the week. These minutes do not have to happen all at once. Short periods of movement count and can add up toward your weekly goal.
WHAT IS MODERATE-INTENSITY ACTIVITY?
Moderate-intensity activity raises your heart rate and makes you breathe harder, but you should still be able to carry on a conversation.
Examples include:
• Brisk walking
• Riding a bike at a comfortable pace
• Dancing
• Swimming
• Using an elliptical
• Hiking on relatively even terrain
• Active housework or yardwork
• A moderate-intensity cardio class
WHAT IS VIGOROUS-INTENSITY ACTIVITY?
During vigorous activity, your heart rate and breathing increase significantly. You may only be able to say a few words before needing to take a breath.
Examples include:
• Running or jogging
• Fast cycling
• Swimming laps
• High-intensity interval training
• Climbing hills or stairs quickly
• A challenging cardio class
• Fast-paced circuit training with minimal rest
STRENGTH TRAINING AND CARDIO SERVE DIFFERENT PURPOSES
Strength training helps preserve and build muscle, support bone health, improve balance, and maintain the strength we need for everyday life.
Cardiovascular activity strengthens the heart and lungs, improves endurance, and supports metabolic and brain health.
We need both.
This becomes especially important for women over 40. As we age, maintaining muscle, bone strength, cardiovascular fitness, balance, and mobility becomes increasingly important.
The goal is not simply to burn calories. We are training to stay strong, capable, independent, and confident in our bodies.
Regular physical activity can also improve sleep, reduce anxiety, support brain health, lower blood pressure, and reduce the risk of heart disease, stroke, and type 2 diabetes.
HOW CAN YOU REACH 150 MINUTES?
The number may sound overwhelming, but you do not have to complete long workouts every day.
OPTION 1: THE 30-MINUTE PLAN
Monday: 30-minute brisk walk
Tuesday: 30-minute bike ride
Wednesday: 30-minute brisk walk
Thursday: 30-minute elliptical session
Saturday: 30-minute hike or dance workout
Total: 150 minutes
OPTION 2: THE SHORTER DAILY PLAN
Complete approximately 22 minutes of moderate activity every day.
This could include walking, cycling, swimming, dancing, or any other activity that raises your heart rate.
OPTION 3: COMBINE CARDIO WITH STRENGTH TRAINING
Monday: Strength training plus a 15-minute walk
Tuesday: 30-minute brisk walk
Wednesday: Strength training plus a 15-minute bike ride
Thursday: 30-minute cardio session
Friday: Strength training plus a 15-minute walk
Saturday: 45-minute recreational activity
Total: 150 minutes of moderate activity plus three strength-training sessions.
START WITH WHAT YOU CAN DO
If you are currently doing very little activity, you do not need to jump immediately to 150 minutes.
Start with a 10-minute walk.
Add five minutes when you feel ready.
Take the stairs, walk during a phone call, dance in your kitchen, or complete a few short movement breaks throughout your workday.
Some movement is always better than none. The goal is to gradually create a routine that you can maintain.
MOVEMENT IS NOT PUNISHMENT
You do not have to choose the hardest workout or leave every session exhausted for movement to count.
Movement is one of the ways you care for your body.
Strength training prepares you for life.
Cardiovascular activity supports your heart and endurance.
Walking and everyday movement help reduce the amount of time you spend sitting.
It all matters.
YOUR GOAL THIS WEEK
Look at your current schedule and ask yourself:
• How many minutes of moderate or vigorous activity am I actually getting?
• Am I strength training at least twice each week?
• Where can I add 10 to 20 minutes of movement without making my schedule feel overwhelming?
Do not focus on doing everything perfectly. Focus on moving more consistently.
READY TO BUILD YOUR ROUTINE?
The free 8-Week Momentum program will help you begin strength training, improve your consistency, and build healthy habits one step at a time.
Sources:
Centers for Disease Control and Prevention: Adult Activity Guidelines https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
Centers for Disease Control and Prevention: Benefits of Physical Activity https://www.cdc.gov/physical-activity-basics/benefits/
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