This is one of the most common questions I get as a trainer, especially this time of year when many are trying to find the magic formula for their health goals.

If you’ve followed me for a while, you know I always say “The only bad workout is the one you didn’t do.”Ā  “If you show up, you’re successful”, and myĀ only rule is to justĀ “Keep Moving.”Ā  I stand by all of that, and will always remind you that any amount of movement is beneficialĀ (which is why I have 5 Minute Workouts and 10 Minute Workouts on my channel).Ā  But, there are some specific guidelines that may help in your journey.

According to the World Health Organization’s most recent guidelines (Nov 2020),Ā healthyĀ adults should get around 150 – 300 minutes of moderate to intense activity a week, or 75 – 150 minutes of vigorous activityĀ per week.Ā You can mix that up many ways:Ā getting 5 days a week of 30 minute workouts (like my January Calendar or January Jumpstart in the BodyFit Athletic Club) or by getting a few days a week ofĀ longer workouts. The key is to get your heart pumping and muscles moving, and include strength training, cardio, and flexibility/mobility.Ā How can you further refine those guidelines to meet your unique goals and lifestyle?Ā  Here are a few things to consider:

1. What are my goals?Ā  If you are looking to lose weight, you may need more intense workouts more often;Ā  if cardiovascular fitness for a race or event is your training goal, you likelyĀ need longer workouts. Looking to build strength and mass?Ā Shorter workouts with muscle group splits might work best.Ā Different goals may require more or less and different types ofĀ training.

2.Ā  What fits into my lifestyle and schedule?Ā  IfĀ doing yourĀ workouts 5 days work weekĀ works best for your schedule, go for it!Ā If you have more time on the weekends and want to get more in then, thatĀ also works.Ā  Finding a schedule that works for you and your family gives you the best chance of long term success and helps avoid burnout.

3.Ā  Something is always better than nothing!Ā  If the idea of a 30 minute workout feels unattainable, just get moving!Ā  Starting slow with a few minutes at a time helps you establish a routine, and can feel less overwhelming.

The bottom line isĀ the health benefits of movement cannot be understated!Ā Use the WHO guidelines as a starting point.Ā If you have specific goals, consider working with a personal trainer to develop a fitness plan built specifically for you and your lifestyle.Ā  And above all else, try to get moving in some way everyday!

Show up. Keep moving!

Let’s do it!