Move More, Live Better: Why 150 Minutes of Weekly Exercise Matters
PLUS: Announcing Our Weight Wise Membership!
May is National Physical Fitness and Sports Month, a time to celebrate the power of movement and reflect on how physical activity enhances our lives. You may be aware that I am a diabetes educator and lifestyle coach. One of the things I universally recommend to my patients is to get at least 150 minutes of moderate-intensity aerobic activity per week. But what does that really mean—and why is it so important?
The 150-Minute Goal: What It Looks Like
This is one of the most widely recommended and achievable goals for adults with regard to exercise. It is recommended by the American Diabetes Association, the American Heart Association, and so many others for maintaining health and reducing risk of chronic disease.
Spread out over the week, 150 minutes amounts to just 30 minutes a day, five days a week. This could include brisk walking, biking, dancing, swimming, or playing a sport—anything that gets your heart rate up and your body moving.
You can also break it down further: three 10-minute walks a day still count toward your goal. The key is consistency and intentional movement.
How High Should My Heart Rate Be?
I like to use the “Talk-Sing Method” to gauge moderate intensity exercise because moderate intensity looks different for us at different ages and stages. What’s the “Talk-Sing Method”? If you are exercising hard enough that you can still talk but cannot sing a song, you are at a moderate intensity. If you can’t talk or sing, you may want to back of a little and let your heart rate come back down. If you can still sing Twinkle, Twinkle Little Star, then pick up the intensity!
Why It Matters: The Benefits of Regular Exercise
Regular physical activity is one of the most effective ways to:
- Boost cardiovascular health: Exercise strengthens the heart, lowers blood pressure, and improves circulation.
- Improve mental health: Physical activity reduces symptoms of anxiety and depression, boosts mood, and enhances cognitive function.
- Manage weight: Combined with healthy eating, exercise helps maintain a healthy weight and reduces the risk of obesity.
- Strengthen muscles and bones: Activities like walking, resistance training, or yoga improve strength, flexibility, and bone density, helping prevent falls and injuries while reducing risk of osteoporosis.
- Prevent chronic disease: Exercise reduces the risk of conditions such as heart disease, type 2 diabetes, stroke, and certain cancers.
- Enhance longevity: Active individuals often enjoy longer, healthier lives.
Weight Wise Membership
Are you ready to work on being the healthiest version of you but need a little help and accountability? Sign up for my brand new Weight Wise Membership, and let me help you on your journey.
I’ll provide you with recipes and meal plans, accountability check-ins, an online support community, and more!
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