Get the Blood Pumping! How Many Days a Week Should I Walk?

I’m too busy. I’m too tired. I’ll do it tomorrow. These are some of the reasons people give when asked why they don’t regularly work out. That why is good to start out slow.

To start building your fitness up, you should aim to do a brisk 20 minute walk three days a week. This low impact exercise builds your strength and endurance gradually. As you get fitter, you can extend to 30 minute walks and increase the numbers of walks per week. Walking increases cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance

Exercising is one of the best ways things you can do for your body. But if this is true, why do 70% of Australian adults (or 12 million people) exhibit low levels of physical activity?

Knowing what makes a great workout can help you develop a healthy exercise routine. If you’re wondering “how often should I work out?”, we’ve got the answers you’re looking for. Keep reading to learn more.

Why Should I Work Out?

Most people begin exercising to help them lose weight. When combined with a well-balanced diet, exercise is very effective in shedding unwanted pounds.

But there are greater benefits to working out besides lowering the numbers on the scale. 

Physical activity reduces your risk of chronic and severe health implications. Exercising lowers heart disease, type 2 diabetes (which an estimated 1.7 million Australians have), and stroke. Following a healthy workout routine keeps your mind sharp to prevent Alzheimer’s symptoms.

Exercise boosts your brain, too. Daily workouts release chemicals in your body that improve your mood, lower stress, and promote relaxation. Exercise stimulates protein releases that improve brain functions, like memory and cognition.

Working out is linked to lowered breast, uterine, lung, and colon cancer rates. It allows you to fall asleep faster and sleep longer. Exercise can lower the risk of erectile dysfunction in men and increase sexual arousal in women.

Overall, following a healthy workout schedule is one of the healthiest things you can do for your body.

How Often Should I Work Out?

People exercise to burn calories. The more calories you burn, the more weight you lose. If you’re trying to slim down, aim for losing 500g to 1kg per week. Anything more can be dangerous.

How many times a week should I work out? If you’re new to exercising, start easy. Jumping into a 7-day workout plan can lead to injuries and burnout.

Start by working out two to three days a week. After a week, add on another day, and then another. The best frequency for working out is exercising five days and taking two days for rest. 

Should I Workout Every Day?

When it comes to exercise, more is not always better. Unless you’re training for the Olympics, you should not work out every day. Your muscles, bones, and mind need time to recover and refuel.

Over-training can plateau weight loss. Muscles grow while they are at rest. If you working out too often, your muscles can’t recover. Your body will not be able to give 100% during your workouts, and your weight loss efforts will become stagnant.

Exercising every day also leads to mood problems. While physical activity is typically a mood-booster, over-training has the opposite effect. It causes anxiety over workout schedules and creates mood swings. Over-training makes you feel exhausted all of the time, which affects work and school performance.

Instead of working out every day, aim for three to five days a week. When you work out, go hard. On rest days, let your body recover. Maintaining a healthy exercise and rest schedule is crucial for a healthy body and mind.

How Can I Get Into a Workout Routine?

In 2015, Australians spent $8.5 billion on fitness memberships and sporting equipment. Going from a couch potato to a fitness fiend isn’t easy. It takes dedication and a healthy fitness schedule to get into a solid workout regiment.

The key to sticking to your workouts starts with designing a fitness programme that fits you. If you jump into intense and long workouts, you’re likely to burnout and give up. 

Assess your fitness level and create a balanced routine. Start with 60 minutes of exercise, three days a week. As you get stronger and fitter, increase your workout lengths to 90 minutes, five days a week. Not only will you see results, but you’ll feel accomplished with your new stamina.

Don’t forget to include different activities in your workouts. Don’t walk or run on the treadmill every gym session. This is not only repetitive but increases your risk of an overuse injury.

Integrate cardio, core, stretching, and strength training into your exercise routine. Mix high-intensity cardio with low-intensity activities, like swimming and biking. Doing different activities improves muscle growth and will keep you coming back for more.

To maintain a healthy working out frequency, set goals, and acknowledge your progress. Achievements are more than what the scale says. Lengthening workouts, improving flexibility, and adding more weight to strength workouts are excellent goals to keep you committed to your exercise routine.

How Do I Get the Most out of My Workouts?

Following a mixed workout routine that includes strength, cardio, and stretching will boost your results. Listening to music, joining group exercise classes, and doing interval training also take your exercise routine up a notch. 

Before a workout, be sure to stretch. Stretching decreases your risk of injury. Stretch the muscles you plan on using during your workout. Don’t forget to give yourself a cool down and stretch the muscles again at the end of your workout, too.

You might be ravenous after your workout. While you’re exercising, your muscles use glycogen for fuel. After the activity, your muscles are depleted of glycogen and need protein to refuel.

Eating the right nutrients after a workout increases muscle growth and enhances recovery. Some of the best post-workout meals include:

  • Eggs
  • Salmon or tuna
  • Chicken
  • Greek yoghurt
  • Leafy green vegetables
  • Oatmeal
  • Avocadoes
  • Nuts

Finally, don’t go through your workout without staying hydrated. Drinking plenty of water before, during, and after exercising replenishes electrolytes. The more water your drink, the faster your body can recover and enhance its athletic performance.

Start Boosting Your Health

How often should I work out?

First, know your body, and do not over-train. Next, use a few tricks to make your workouts more enjoyable. Finally, celebrate your achievements and gradually lengthen your routines to achieve maximum fitness success.

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