Great question but the answer greatly depends on your goals. If you asked your dentist how much brushing do I need to do each day you’d probably get different answers from different dentists. Some would say way at least once a day others would would be more specific and day at least once before bed but if you want 100% certainty that you won’t develop cavities the answer is to brush, floss, and user mouthwash with fluoride after every single meal and snack. That probably doubts insane to a lot of people but it’s a habit worth developing to and the excruciating pain of dental surgery.
Most Personal Trainers would tell you what their Personal Training Certification taught them which is 30-60 minutes on most days of the week which means 4 out of the 7 days in a week. Another Personal Trainer may tell you that you don’t need to exercise you just need to be moving for 60 minutes everyday. Those are completely different answers but they are both educated answers provided by professional health and fitness organizations.
But the real truth should come from the studies and research done to determine how much exercise and what type of exercise is needed to live as long as humanly possible with the best quality of life. To answer this question you could read The Blue Zones by Dan Buettner which is an explanation and key findings of research on groups of people in a town or city that live more than 100 years. Or you could read the book How Not to Die by Dr. Greger which is a collection of thousands of studies done on Health, Nutrition, and Exercise.
The Blue Zones recommendation is to increase your Non Exercise Activity Thermogenesis by moving more. He recommends simple trades everyday life walking up the stairs instead of taking the elevator or escalator. Or walking instead of taking a taxi, or train a few blocks. Or riding your bike several miles instead of driving. But he doesn’t really answer the specifics of the question how much to exercise other than saying to do about 2.5 hours of light movements a day. But what if you enjoy more intense exercise?
Dr. Greger answers this question after studying hundreds of scientific studies on exercise and health. His answer is much for detailed and unfortunately more like three proper hygiene recommendation for you teeth after each meal or snack. Dr. Greger finds that you should get at least 90 minutes of moderate activity exercise (40%-60% of your maximum heart rate) or 60 minutes of High Intensity exercise (Above 60% of your maximum heart rate) EVERY SINGLE DAY!!! Yes EVERY SINGLE DAY!!! Now you are probably understanding why a Personal Trainer is so important in helping you increase your Frequency and Time of exercising! All of my new clients ask me how many times a week I recommend to train them each week and I tell them it depends on what they can afford and how many days they’ll realistically exercise in their own. Most people can manage to exercise on their own twice a week so I recommend new clients start with 5 days with me for the first 2 weeks. Then I recommend reducing it to 4 days the third week then 3 days a week the fourth week and going forward.
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