Optimal Exercise Duration

We’ve all heard the market standard 30 minutes of exercise per day is what it takes to achieve wellness, but is that still the recommended amount? The new recommendation for exercise is 150 minutes per week of moderate intensity, or 75 minutes per week of high intensity exercise. Experts still stick with saying 30 minutes per day should be the target. These numbers are good for the overall healthy person, and people looking to maintain their weight/shape, but what about people that have other goals in mind? What happens to these recommendations when you factor in weight loss and muscle gain? What about people who despise exercise - how little can they do to see health benefits?

Weight loss - To lose weight, burning an additional 500-1000 calories per day would equate to losing 1-2lbs per week. This can be achieved in 30-60 minute strength and cardio sessions. There are 3,500kcal in one pound of fat, meaning an additional 7,000kcal must be burned per week to lose 2lbs.

Muscle gain - Spending 20-30 minutes in the gym a few times a week is enough to see progress in terms of muscle growth. The goal should be targeting each muscle group in the gym twice per week to see maximum benefit.

Minimum exercise needed for benefits - 15 minutes of exercise per day can actually reap benefits, like increasing lifespan by 3 years and cutting the risk of death by 14%. But 15 minutes per day is also the minimum amount needed to see a benefit.

It’s clear that we don’t need to spend the day in the gym to see the fruits of our labor unless we are training for something specific, or are athletes with special workout requirements. However, the more active you become in your every day life, the more you stand instead of sit, and walk instead of drive, the better off your body and health will be for it.