What’s the Least Amount of Exercise I Can Get Away With?

Let’s face it, exercising can be a chore. It takes time, effort, and motivation, and sometimes it’s hard to fit it into our busy schedules. But the truth is, regular physical activity is essential for our overall health and wellbeing. So, what’s the minimum amount of exercise we can get away with and still reap the benefits?

The American Heart Association’s Recommendations

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity or an equivalent combination of both, per week. Additionally, they suggest moderate- to high-intensity muscle-strengthening activity at least twice a week.

But what if you’re not a fan of long workouts or don’t have the time to dedicate to exercise? Can you still get away with doing less and still see benefits?

The Minimum Amount of Exercise for Health Benefits

Research suggests that even small amounts of exercise can have significant health benefits. A study published in the Journal of the American Medical Association found that just 15 minutes of moderate-intensity exercise per day can reduce the risk of death from all causes.

Another study published in the Journal of Applied Physiology found that short bouts of high-intensity exercise, known as high-intensity interval training (HIIT), can improve cardiovascular health and reduce blood pressure.

The 10-Minute Rule

So, what’s the least amount of exercise you can get away with? The answer is 10 minutes. Yes, you read that right – just 10 minutes of exercise per day can make a significant difference to your health.

Here are some examples of 10-minute workouts you can do:

 Brisk walking: Walk at a pace of 3-4 miles per hour to get your heart rate up and burn calories.
 Bodyweight exercises: Do a series of push-ups, squats, lunges, and planks to work multiple muscle groups.
 Jumping jacks: This classic exercise is a great way to get your heart rate up and work your legs, arms, and core.
 Yoga: Even just 10 minutes of gentle yoga stretching can improve flexibility and reduce stress.

The Importance of Consistency

While 10 minutes of exercise per day may not seem like a lot, the key is consistency. Aim to do at least 10 minutes of exercise per day, five days a week. This can add up to 50 minutes of exercise per week, which is still below the American Heart Association’s recommended amount, but better than nothing.

Conclusion

While it’s ideal to aim for the recommended 150 minutes of exercise per week, the reality is that many of us struggle to fit it into our busy schedules. However, even small amounts of exercise can have significant health benefits. So, if you’re struggling to find the time or motivation to exercise, start with just 10 minutes per day. It may not seem like a lot, but it’s better than nothing, and it’s a great starting point for building a healthier, more active lifestyle.