We all know exercise is something we should do especially for weight loss or weight management, but is that all there is to it? And do you need sweat, tears and a gym membership for it to count?

What is exercise?

Exercise is any physical activity that helps enhance or maintain physical fitness and overall health. It involves various forms of bodily movement, usually performed with a particular goal in mind, such as improving strength, flexibility, endurance or wellbeing. Exercise can be structured and planned, such as gym workouts, or casual and spontaneous, like a weekend hike or beach walk.

Exercise looks like physically moving our body, often in an intentional way, such as running, lifting weights, swimming, aqua aerobics, Pilates, dancing, walking, HIIT or CrossFit.

The Benefits of Exercise

The benefits of exercise extend far beyond simple weight management. Engaging in regular physical activity can have a profound impact on multiple aspects of our health and well-being.

Exercise may help;

• Improve cardiovascular health through improved heart function and circulation.
• Reduce the risk of heart disease, stroke, and high blood pressure.
• Improve the symptoms of depression, anxiety and overall mental health.
• Enhance and improve muscle strength, endurance, flexibility and range of motion (when done regularly).
• Maintain bone density
• Reduce the risk of osteoporosis, fractures and other injuries, particularly as we age.
• Improve cognitive function including concentration and memory.

How long Should you exercise for?

For the best health results, the general recommended is that you exercise for around 30 minutes five day per week, or around 150 minutes a week at a moderate level of intensity.

What About Intensity?

The ideal intensity of, or difficulty/effort require for, the exercise you are doing may vary depending on your fitness goals and current health status.

Intensity levels of exercise can be broadly classified into three categories: low, moderate, and high.

Low intensity exercise includes activities like walking, light stretching, or gentle yoga. These exercises allow you to carry on a conversation or even sing without much effort.

Moderate intensity exercise includes activities such as brisk walking, dancing, or light cycling. At this level, you should be able to hold a conversation, but singing might be difficult.

High intensity exercise involves vigorous activities like running, high-intensity interval training (HIIT), or competitive sports. During these exercises, talking or singing becomes challenging or impossible due to increased effort and rapid breathing.

One way to tell the intensity of your exercise is to ask yourself if you can sing while exercising? If so, then it’s most likely a low intensity exercise. Can you hold a conversation, but can’t sing? This is moderate intensity. If you can’t sing or hold a conversation, then it is high intensity.

Remember, any amount of exercise is better than none, it is important to take the individual needs of your body in to account. If you are just starting out trying to include more exercise into your routine, you might only be able to exercise for 5-10 minutes. Gradually you can increase the duration or your exercise to reach your goals. It is important to listen to your body to avoid injury. Exercise can feel hard and takes effort when we are starting out or trying to get to the ‘next level’, but it should not cause us pain.

If you would like support in your health journey or are interested in how to include exercise into your lifestyle book your personalised health consultation today.