Published to Newsletter on Jun 20, 2024
Author: Leah Adent
Exercise is great for many things, such as controlling weight, combatting health conditions, boosting energy, helping improve mood and sleep, and more (Mayo Clinic, 2023). How much exercise do we need every week to benefit from all those great benefits? The World Health Organization recommends 2 ½ hours of moderate-intensity aerobic activity weekly, which is roughly 20 minutes a day.
So, what exactly is moderate-intensity aerobic activity? The American Heart Association (AHA) explains that aerobic exercise, or cardio, increases the heart rate with a moderate amount of effort (2024). Some examples of moderate-intensity exercise include brisk walking, gardening, dancing, water aerobics, doubles tennis, and slow biking. A good way to measure if you are in the moderate-intensity zone: your heart will be beating faster, and you will be breathing harder than normal, but you will still be able to talk. Here is a moderate-intensity workout that you can do at home in just 30 minutes.
If you want to opt for more vigorous aerobic activity, the World Health Organization recommends 75 minutes per week. Vigorous aerobic activities include running, jumping rope, swimming laps, hiking uphill, and singles tennis. When you are in vigorous aerobic activity, you might not be able to say more than a few words without pausing for a breath. Here is an example of a vigorous 30-minute bodyweight workout that you can do at home.
Whether you choose moderate or vigorous aerobic activity, the AHA recommends adding in 2 days a week of muscle-strengthening activity, like resistance training or weightlifting. If you are on central campus, check out Johnson Center! They have an indoor track and a fantastic air-conditioned facility that is perfect for exercising in the summer. They also provide personal training packages with reduced pricing for staff and faculty that are tuition remission eligible.
If you want to add movement into your work week, HR’s Benefits & Wellness team member Leah Adent offers a quick 30-minute bodyweight workout class via Zoom. No equipment is needed. The classes are on Tuesdays and Thursdays from 12 p.m.–12:30 p.m., and they are FREE!
If you are just starting, don’t worry if you don’t hit 150 minutes of exercise a week – just start somewhere. Set realistic and reachable goals – any movement is better than none – and ensure you gain approval to start a new fitness routine with a healthcare provider.
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