Contributed by: Anjali Dhara


In this contemporary era, every person knows and thinks that exercise is one of the essential things to stay healthy. But how often should you go to a kickboxing class, hit the gym, do yoga or do a home workout?

Your son is likely to practice three times a week, while your brother plays tennis every weekend. Your wife takes daily walks and your daughter practices dance and yoga. And, you cycle occasionally, finally taking fitness seriously.

Now is the time to put your good intentions into action and set a fitness goal when it comes to how often you exercise and how much exercise makes you fit and healthy enough to achieve those fitness goals. Active if performed in the appropriate manner and duration.

Because you are the only one who knows and can decide how much physical activity is best for your body.

Are you one of the 80% of Indians who have joined a gym or committed to an exercise program several times and backed out after a few weeks because you had no idea which exercise was right for you? If yes, you are not the only one.

There are many people who indulge in mild to vigorous physical activity without consulting doctors or fitness experts.

So here’s your guide to everything you’ve ever wanted about how much exercise is actually good for you, what gives you some health benefits, and where to draw the line.

Why exercise?

There are five main reasons why people choose to work out: work, health, recreation, competition or appearance.

Your need for exercise will vary depending on your motivation, where you’re starting from, and how quickly you want to reach your fitness goals.

Your personal preferences, schedule, and the equipment you have access to, affect the type of exercise you choose to do.

Whatever your goals, here we’re helping you figure out how often you should work out and how to create the best fitness routine.

So read on and pay attention to the routine exercises mentioned below.


Walking is a great way to improve or maintain your overall health and wellness. If your goals are weight management, better mental health, quality sleep, happiness, healthy digestion and longevity, then walking is a must.

You’ll be happy to know that brisk walking means 100 steps per minute and can strengthen your cardiovascular fitness and reduce your chances of developing DiabetesArthritis, cancer, and depression, to name a few.

Moreover, walking strengthens your bones, reduces excess body fat, increases muscle endurance and improves your immune system.

A brisk walk of at least half an hour on a regular day is recommended. And it is not recommended to exceed the time without consulting your physician.


Cycling is an official sports activity that helps your body stay healthy and active in many ways. If you want to improve your leg strength, stamina, muscle endurance, joint health and immunity, look no further than cycling.

30 minutes of pedal cycling is ideal for achieving your fitness goals. Cycling is a good option for those with hip, back and knee pain.

It has been shown in some studies of older cyclists that cycling keeps muscle and Immunity Youth for years.

Do this vigorous and exciting activity within the limits as advised by health experts for effective results.


Running itself is a strenuous exercise so it is often recommended for short periods of time. If you want to have a healthy heart, a good metabolism, strong bones, an active brain and mood, and optimal body weight, running is best.

A 15 minute or 5 minute run is enough to achieve your fitness goals. For constant motivation, you can download some running apps on your phone that can make it easier for you to run.

So, get a good pair of running shoes and start today only but remember to do it in moderation and exceed your limits to avoid any complications in the future.


In recent times, a group of physical, mental and spiritual practices have leapfrogged this modern world over other physical exercises such as yoga and pilates.

30 minutes of yoga daily can help you achieve your health goals such as body balance, lower body flexibility, calmness, energy and reduced back pain, to name a few.

Choose from the easiest to moderate yoga poses to gradually acclimate your body to more intense asanas over time.


Swimming is another sports activity that requires full body strength. Many women prefer swimming to running because swimming refreshes the body, reduces stress on the joints.

It’s hard to overheat in water, even after vigorous exercise. Swimming is also good for lowering blood pressure, calming the mind, increasing your appetite and strengthening the back, core and shoulders.

20 to 30 minutes of swimming is enough for a person looking for the fitness goals mentioned above. It is highly advisable to commit to swimming at least three times a week for effective and efficient results.

Weight training

Weight loss, these days, is a very common goal for many individuals. You can get a healthy weight by choosing moderate exercise for health but for effective and good results, one must spend at least an hour on moderate exercise.

This may sound like a lot but remember people are spending hours doing it and can sometimes cause major setbacks because they don’t know how much exercise is good for their body.

Excess fat is something you can’t selectively shed from your thighs, stomach, and hips. Don’t look for instant results, in fact, treat yourself to light to moderate physical activity as well as opt for a healthy diet plan.

Note: Try to reduce the calories you consume and burn your calories through interesting exercises without hampering your body, health and will.

Last thought

Fortunately, for every person trying to improve their overall health and well-being, a little moderate exercise goes a long way. It boosts your mind and mood, reduces your stress levels, protects against illness and, in turn, contributes to an overall sense of well-being.

Walking, running, swimming, cycling, yoga and weight training are some of the common exercises that are often recommended by health experts, gym trainers, doctors as well as dieticians.

Because these are basic physical activities that people often do but they don’t know how and for how long they should do them.

Exercising for hours is not that effective, but doing it properly and at the best time can change the way you think and live.

So think twice before you start or indulge in an exercise form. Learn about your body’s strengths and capabilities. Start with little to moderate exercise and lead a healthy lifestyle.

To know the true value of your body, you can go for health screening tests before and after exercise to keep track of your body vitals and any changes.

Additionally, you are also eligible to predict your medical condition through the one and only genetic testing method.

Book a full body wellness exam today!

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