This is a very common question and the truth is it’s completely personal to each and every person. It depends on your injury status, your general levels of activity, what we call daily life movement, how much you move, not just exercise sessions, but how active you are. Do you take the stairs? Are you on your feet a lot during the day? Do you have a dog that you could walk? Do you have children that you actively play with?
It will also depend on lots of other factors. Are you in good health? How much availability do you have for movement? What’s your environment like? Do you have lots of labour-saving devices? Do you have a car? All of these things are going to affect your amount of daily life movement and exercise.
Here is a very broad guideline of how much is enough (this assumes that you are well, you don’t have any injuries and you’re not very young or very old).
High Intensity activity: anything from 1 to 10/15 minutes a day. You do want to get your heart rate up though at some point during the day. What’s also quite good to do on a daily basis is lift something heavy. Maybe you’re lifting a child, you’re carrying around a baby or you’re just lifting heavy objects just for a few minutes is all it needs to be and is good as it’s anerobic.
Moderate intensity activity: this could be light jogging, some light circuits, it could be brisk walking in fact. Something like 60 to 90 minutes a day would be ideal. If you commute, that could be a very brisk walk to the station and jump off the tube a couple of stops early, and then brisk walk to your office.
Low intensity activity: that should be a constant. Our ancestors would have been scurring, foraging, walking and jogging around. They’d have been doing that sort of activity on a constant basis. That’s really what we were designed to do.
Ideally you’d incorporate lots of daily movement. A bit of moderate exercise every day, and a small amount of high intensity exercise every other day or every day. What can of course get in the way of all of that is you. It’s personalisation, make it personal. Work out what works for you. If it’s helpful to have a morning routine, have a morning routine that includes some exercise. You may find it helpful to exercise at the end of the day, or maybe you like to have a longer break between your exercise sessions.
The other thing to consider if the concept of minimal effective dose. Look for the smallest amount that you can do to get the impact you’re looking for. If you haven’t got an hour to go to the gym, don’t worry about it, you don’t need an hour. Go for 15 or 20 minutes and be super focused. What areyou getting done? Be very present; no phones, no looking around, no distractions. Focus on that 15 or 20 minutes, and you’ll actually get potentially as much value as you would have done from a session three of four times the length. If we’ve got an hour, we tend to fill it and when there’s no rush, there tends to be less effort.
How much exercise is enough is down to what you can do, the minimal effective dose, the time you have available to you. We definitely need to be moving on a constant basis, pretty much all day. We need to be doing some moderate exercise every day and a very short spike of high intensity workout or type of exercise every day or every other day, depending on what works for you and how much recovery you need.
For more information about Body Shot Performance, check them out at: www.bodyshotperformance.com.
We’re huge fans of walking at I Love Snacks. We truly believe that it’s absolutely the best way to start getting fitter and healthier and is also the foundation for anyone’s health and fitness regime. Plenty of walking, which we call active transport, is getting yourself from point A to point B using your own…Read More
Feeling Bloated, Stuffed and Need to Move? Here’s our Boxing Day Top Tips for Getting Your Energy Back!
Do you find yourself eating foods during the Christmas period that you normally don’t eat? Or eating more than you usually do? If you’re feeling bloated, stuffed, and lethargic as a result, then get a load of our Boxing Day tips and ideas for getting your energy back. First of all, go easy on…Read More
As the evenings are getting earlier, and the darker mornings creep in, feeling lethargic early afternoon becomes extremely common. But we have a simple hack to get more sleep into your week and basically get an extra hour of sleep. Rather than going to bed an hour earlier, which for many people is just not…Read More
Are your energy levels low and you’ve very little motivation towards movement? There are some simple little hacks to help you get a little bit more energised, because movement is energy – at the right pace, the right intensity, and the right type of movement. When I wake up and I’m feeling tired, I will…Read More
Is stress bad for your mind, your body and your wellbeing? The answer, of course, is yes. But why? When we’re in a stressed state, we release different hormones, predominately cortisol, which can have a negative effect on our body composition because cortisol instructs the liver to secrete glucose into the bloodstream (to get us…Read More
What does it mean? For me, my consistent wake time is typically around 7.00am. I am one of the 99.9% of the people in this world who need between seven and eight hours of sleep. It’s a myth, except for a very tiny few of us, that we can survive on anything less than a…Read More
We can use light to energise us in different ways. The principle of light is that we want to get as much natural light onto the eyes, and therefore the brain, as early as we can in the morning. As soon as the sun comes up, get the curtains open, get the blinds up and…Read More
My starting point always when setting goals for myself is asking, what is your intent? What do you really want to get done? I urge you to really pick apart that goal. Always try and pick around it and find out what really sits behind that goal, because very often it is more than just…Read More
A recent podcast with Vishen Lakhani, the CEO of Mindvalley caught our attention this week. In the interview, he was talking about how he always puts himself first. And when he says that, he means before his business, before his career aspirations. He prioritises his exercise sessions, his meditation, his self-care above anything else. He…Read More
What are the benefits of staying mentally healthy? Intuitively we know that we need to look after our mental health, but what is the real significance of neglecting that? It falls into three simple things: Cognitive Performance We need to look after our mind and stay mentally active and mentally fit to ensure…Read More
Are social relationships good for our health? It’s a great question – and the answer is absolutely yes! We know that loneliness is one of the biggest causes of preventable death, alongside stress and other causes. But with loneliness we’re increasingly recognising that it has a significant effect on our overall health and our mortality…Read More
Stress can manifest itself in different ways – physical, emotional, mental – but there are many things that can cause a stress response, and one of those is sugar. What is sugar? Sugar is essentially a carbohydrate, and there are different types including glucose, fructose, sucrose, lactose, dextrose and starch. Each of these…Read More
Having a consistent routine helps to conserve energy, for two reasons. Firstly, having a routine gets rid of the internal monologue that takes place. By internal monologue I mean chatter such as: “I ought to go to the gym tonight but I could go tomorrow” “I know I ought to cook tonight but it’s easier…Read More
This is a very common question and the truth is it’s completely personal to each and every person. It depends on your injury status, your general levels of activity, what we call daily life movement, how much you move, not just exercise sessions, but how active you are. Do you take the stairs? Are you…Read More
This week’s blog is all around digestive health. We know that for digestive health and good diversity of bacteria in our guts, it’s really important to have a wide and diverse range of foods. Different colours, different textures, coming from different origins, just as much variety as you can in your diet. Try challenging yourself…Read More
How to maintain your fitness and stay healthy even when you’re travelling It’s the lament of many; how do I maintain my fitness and stick to my routine when I’m travelling? There are lots of things that can ruin our good intentions and break our routine. Airport lounges, the endless waiting around, delays, airplane food,…Read More
7 Ways to thrive not just survive in January Here we are in mid-January, a time where most people are still feeling pumped and enthused about the New Year’s resolutions they’ve set. Usually those goals are related to some aspect of health, fitness or nutrition, and usually they last a few weeks before fizzling out.…Read More
Invest in yourself and be really clear on your goals! When you invest in something, it gives you a much greater likelihood of success. That investment could be your thoughts, so thinking and preparation – the stages of change model, that’s really your pre-contemplation and your contemplation phase. It could also be emotion, your actual…Read More
We’ve teamed up with our friends at Body Shot Performance to give you some expert advice on what an ideal week of exercise looks like. This is a question I get asked a lot, and obviously it varies from person to person, and you need to make it personal. It needs to work for you.…Read More
We’ve teamed up with our friends at Body Shot Performance to give you some expert advice on the best foods for energy. Energy is obviously something we need for everyday life, it’s vitally important for our physical, mental, emotional and spiritual health. But what are the best types of food that we can eat for…Read More