How long do you have to exercise for it to count? – Times of India

When it comes to fitness, one of the most common questions is, “How long should I exercise to see results?” With busy schedules and countless exercise programs promising quick fixes, it’s important to understand what the science says about the ideal duration for exercise. Here is a brief guideline to help you determine how much time you should be dedicating to your workouts.

The minimum effective dose: 150 minutes a week

The World Health Organization (WHO) and the American Heart Association (AHA) recommend at least 150 minutes of moderate-intensity aerobic exercise per week. This translates to just 30 minutes a day, five days a week. If you prefer more vigorous activities, like running or high-intensity interval training (HIIT), the recommendation drops to 75 minutes per week.

Research supports these guidelines, showing that even this “minimum effective dose” of exercise can significantly reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers. A 2019 study published in the British Journal of Sports Medicine found that exercising for just 15 minutes a day could extend life expectancy by three years, proving that even short bouts of activity can make a difference.

Quality over quantity: The intensity factor

While the 150-minute rule is a great baseline, it’s not just about how long you exercise but how you do it. Research from the American College of Sports Medicine (ACSM) suggests that higher intensity workouts can provide similar, if not greater, benefits in less time. For instance, 20 minutes of HIIT can burn more calories and improve cardiovascular fitness more effectively than a 40-minute steady-state cardio session.

The key is to find a balance between intensity and duration that works for your body and fitness level. A mix of moderate and vigorous activities can help you meet your goals without overloading your schedule.

Strength training

Cardio often gets the spotlight, but strength training is equally important. The AHA recommends incorporating muscle-strengthening activities at least two days a week. These sessions don’t have to be long—even 20 to 30 minutes of resistance training can improve muscle mass, bone density, and metabolic health.
A study published in the Journal of Applied Physiology highlighted that just 11 minutes of strength training three times a week could lead to significant improvements in muscle strength. So, whether you’re lifting weights or doing bodyweight exercises, consistency is key to seeing results.

Power of short workouts: Do they really work?

For those with jam-packed schedules, short workouts—sometimes called micro-workouts—can be a game-changer. Recent studies, including one from the Journal of the American Heart Association, have shown that breaking up your exercise into shorter sessions throughout the day can be just as effective as longer workouts.
For example, three 10-minute sessions spread across the day can provide the same cardiovascular benefits as one 30-minute session. These micro-workouts can be anything from brisk walks to quick strength circuits, making it easier to fit exercise into your day.

Listen to your body: Rest and recovery

While it’s tempting to push yourself to exercise more for faster results, rest and recovery are crucial components of a successful fitness routine. Overtraining can lead to injuries, burnout, and even diminish the benefits of your workouts. The ACSM emphasizes the importance of listening to your body and adding rest days to allow muscles to repair and grow stronger.
Experts suggest varying your routine with different types of exercises to avoid overworking the same muscle groups. This approach not only reduces the risk of injury but also keeps your workouts fresh and engaging.