How Much Should You Exercise To Stay Fit?


According to a recent survey conducted by CareerBuilder India nearly 37 percent people report that they do not get time to do any physical fitness exercises due to their hectic work schedule. Lack of exercise was further reported to increase the waistline among these working professionals who had sitting job.

The survey results raise a very important question as to how much should one exercise to have good health and physical fitness? Most of the celebrities  who are in showbiz report working out almost every day as that helps them to stay fit and maintain their body. But, working professionals who spend almost 10 to 12 hours in office cannot really have a workout plan that includes exercising every day for few hours. So does that mean you should give up on exercise and only wish you had enough time for it?

Let’s look at some exercise guidelines given by Centers for Disease Control and Prevention (CDC) that are followed worldwide.

For adults CDC recommends at least 150 minutes of moderate-intensity aerobic activity  or 75 minutes  of vigorous intensity activities each week and some muscle strengthening (weight training) activity for at least 2 days

Does 150 minutes a week sound like a lot of time for physical activity? The good news is you can divide the recommended time span over a week as per your convenience and also choose the activity that you like. So make a workout plan that works best for you as long as you are doing physical activity at a moderate or vigorous effort for at least 10 minutes at a time.

Now, if you are not sure what kind of physical fitness exercise is of moderate or vigorous intensity, look at the following table.

Moderate Intensity

Vigorous Intensity

How to know if you are doing a moderate intensity exercise?  

  • This kind of activity increases your heart rate and you may sweat
  • You can talk but not sing  

How to know if you are doing a vigorous intensity exercise?  

  • This kind of activity makes you breath hard and fast
  • You cannot say more than a few words without pausing for a breath
  •  Walking fast
  • Doing water aerobics
  • Riding a bike on level ground or with few hills
  • Playing doubles tennis
  • Pushing a lawn mower
  • Jogging/running
  • Swimming
  • Mountain biking
  • Conditioning machines (e.g., stair climbers, elliptical, stationary bike)
  • Sports (e.g., soccer, basketball, football, racquetball)
  • Aerobic dance or spinning classes

Exercise need not always be for weight loss or maintaining aesthetic body. Regular physical activity is one of the proven ways to have good health and physical fitness. So, you need not always hit the gym and use expensive equipment. Just make sure that you have a healthy workout plan and indulge in exercise that you like for said time every week.