How Long Should I Work Out For?

Exercise is so important to our physical and mental health and wellbeing, but the amount of recommended physical activity varies depending on our age.

Did you know that the Australian Government’s Department of Health and Aged Care has published guidelines on how much physical activity is optimal for:

• Infants, toddlers, and preschoolers from birth to five years
• Children and young people from five to 17 years
• Adults aged 18 to 64 years
• Pregnancy
• Older Australians 65 years and over
• People with disability and chronic conditions

For adults aged between 18 and 64 the guidelines say that we should be active every single day of the week.

Being active doesn’t mean that we need to complete a full-on work out every single day, and the ideal length of a work out will vary depending on whether you are exercising for weight loss, cardio fitness or muscle growth. The guidelines suggest we should be doing 2.5 to 5 hours of moderate intensity physical activity plus 1.25 to 2.5 hours of vigorous intensity physical activity each week.

Moderate intensity physical activity could include things like walking the dog, mowing your lawn, a few laps at your local pool or a gentle session on a treadmill or stationary bike.

Vigorous intensity physical activity could look like a session on the cross-trainer or rowing machine, or a team sport like soccer or netball.

The guidelines also say to include muscle-strengthening activities on at least two days each week. This could be a session with weights, or a programme incorporating push-ups, pull-ups, squats, and lunges. Household tasks that involve carrying, lifting, or digging would fall into this category too.

Incidental exercise totally counts too, so look for opportunities to add extra movement into your day. Take the stairs instead of the lift, park a distance away from your destination so you walk a little further than usual, or go for a lunchtime stroll.

This means that you can structure your exercise to best fit your lifestyle and preferences. You might be the type of person who likes to get up early and complete a one-hour work out before you start the rest of your day. Or you might prefer to exercise at the end of the day, to wind down.

But if you find it difficult to consistently set aside a dedicated block of time for exercise, break it up and spread your activity throughout the day. Start your working days with a 10-minute treadmill session, do some stretches at your desk mid-morning, get off the bus one stop early at the end of the day and walk home, and finish off with a Netflix and stationary bike session to wrap up your day. On weekends you might like to go for a long hike or play a round of golf with a friend.

There are so many benefits to incorporating exercise into your daily life, and making exercise a habit will set you up for success.

*The Australian Government’s Department of Health and Aged Care Physical activity and exercise guidelines for all Australians were last updated in May 2021 and can be found here.

Did you know that BeFit Hire has over 50 years of experience in fitness equipment hire? Established in 1963 and with agencies in Adelaide and Melbourne, we offer a great range of treadmills, cross-trainers, rowing machines, and exercise bikes for hire.

Your health is our priority and every piece of BeFit Hire equipment is tested, cleaned and disinfected prior to delivery. Contactless delivery is also available. We offer free delivery to most of metro Adelaide and Melbourne for most hire periods, so please get in touch with your local agent today.

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