Fitness

Experts Share The Bare Minimum Amount Of Exercise You Need To Be Healthy

Published

2 years ago

January 31, 2024

Experts Share The Bare Minimum Amount Of Exercise You Need To Be Healthy

Exercise is indisputably one of the best things you can do for your brain and body. Which begs the question (at least from me) ― what’s the absolute bare minimum I have to do to get by?

So, we at HuffPost UK thought we’d speak to some experts about the topic for the sake of ourselves any curious reader.

We chatted to Dr. Richie Kirwan, Lecturer in Exercise Physiology at Liverpool John Moores University (LJMU), and Olivia Tyler, National Fitness Assurance Lead at Nuffield Health about what exercise is, how much of it we need to do, and whether or not the levels change as we age.

Here’s what we found out:

Well, let’s start off with what exercise really is

“The UK currently has guidelines for physical activity which is different from exercise,” Dr. Kirwan informed HuffPost UK.

“Physical activity is any movement that requires you to use energy to move your muscles so can be things like walking or cycling to work, cleaning the house, gardening, etc.

“Exercise, on the other hand, is any structured/planned movement that we carry out with the specific goal of improving or maintaining our health or fitness ― so cycling to work is physical activity but going for a cycle after work to stay fit is exercise.”

You’ve probably heard recommendations for 150 minutes of physical activity a week.

But, Dr. Kirwan points out, this is for moderate-intensity activity; it drops down to 75 minutes if you’re going harder (ie exercising to a level that makes breathing hard and fast and makes it difficult to speak).

“We [at LJMU] have a lot of research showing that vigorous or more intense activity is more probably more beneficial, or equally beneficial in a shorter period of time,” the doctor points out, “but combining moderate and vigorous is probably an even better option.”

So, the harder I work out, the less time I can spend in the gym?

Well, don’t skip taking the stairs and enjoy your morning walk if you can, as moderate physical activity is great. But possibly, yes ― adding some intensive exercise may be a less time-consuming way of getting those minutes in.

“At LJMU we’ve done quite a bit of research on High Intensity Interval Training (HIIT) and shown you can get many of the cardiovascular benefits as more moderate exercise in a shorter amount of time,” Dr. Kirwan shared with HuffPost UK.

“And in the modern world, many people are time-poor, so time efficiency is important.”

Then, there’s lifting weights and doing other strengthening exercises; these can help to prevent “muscle and strength loss with ageing (called sarcopenia)”, Dr. Kirwan says. Sarcopenia is associated with conditions like diabetes, heart disease, and bone conditions.

“Doing strength-focused weightlifting workouts can take more time as you need more rest between your sets to recover so this might not be achievable when life gets really busy,” Tyler said.

But “Some people like to split their weeks into different areas of their body, for example doing chest and tris on one day, back and bis on a separate day and legs on another” ― this can help to save time.

Do I still need to exercise as much as I age?

Grip strength is a greater indicator of cardiovascular risk among older people than even blood pressure ― so it’s no surprise that Dr. Kirwan says “exercise is something we should all do throughout our lives but is probably even more important for older people.”

He added that while older people newer to exercise “should speak with an exercise professional who can introduce them to the correct activity and intensity to start at (based on their fitness level and mobility),” age shouldn’t deter people from intense activity.

He mentioned one study involving a 93-year-old Irish rower who took up the sport at 73 and became a champion in his 90s.

70% of his routine consisted of the easier physical activity we talked about earlier ― but when he did practice rowing, he upped the intensity week on week.

“A lot of people don’t think about progression at all but it’s important,” Dr. Kirwan said. “We get used to exercise eventually and need to continue to challenge ourselves with intensity etc.”

So, what’s the bare minimum I have to do?

Both experts agree that some exercise is always better than none, across all age groups.

“The guidelines are that anything is always better than nothing. Your workouts should be built into your week as part of your routine and so you can only fit in what you have time for,” Tyler says.

Dr. Kirwan agrees, saying “if someone is completely inactive, starting any form of physical activity (as long as it’s not too strenuous) is beneficial.“

But to make those minutes count more and work harder, it’s a good idea to combine sneaky workouts (like gardening, cleaning, and walking to the shops) with intentional exercise sessions; if you want to chop down your time in the gym, make those intense, and try to progress in your chosen exercise every week.

Strength training is important, too ― by mixing up your workouts and strategically moving your body, you should be able to optimise the 75 minutes of moderate-intensity exercise (or 150 minutes of more easy-going physical activity) experts prescribe.

Fitness

Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

Published

3 hours ago

December 16, 2025

Press Room

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

Fitness

New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Published

16 hours ago

December 15, 2025

Press Room

New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better.

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions:

Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep.

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).

Fitness

Circadian Fitness: New Research Heightens Debate Over the Optimal Time for Exercise

Published

1 day ago

December 15, 2025

Press Room

Circadian Fitness: New Research Heightens Debate Over the Optimal Time for Exercise

A Recent Study Suggests Evening Workouts May Offer Significantly Greater Longevity Benefits for Individuals with Obesity, Intensifying the Ongoing Scientific Discussion Over Whether Health Goals and Body Metabolism Dictate the Best Hour to Exercise. The question of the most beneficial time of day to exercise—a straightforward query—continues to yield frustratingly contradictory and complex answers in […]