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Finding Your Fitness Frequency: How Often Should You Exercise?

One of the most common questions when it comes to exercise is how often you should exercise. In time you will find a routine that works for you but, if you are just starting out, let's see what the experts say.

Generally, experts recommend getting at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with muscle-strengthening activities on at least two days per week. However, it's important to remember that everyone is different and may need to adjust their exercise routine accordingly.

Exercise group

The Importance of Finding Your Exercise routine

Finding an exercise routine that works for you is important for maintaining a healthy lifestyle. Exercise not only benefits physical health, but also mental and emotional health. By finding an exercise routine that is enjoyable and fits into your schedule, you're more likely to stick with it long-term and reap the rewards.

Factors to Consider When Deciding Your Exercise routine

When deciding your exercise routine, there are several factors to consider. These include your fitness level, health conditions, goals, schedule, and personal preferences. It is important to be realistic about what you can consistently do and commit to and what type of exercise you enjoy doing to make it a habit.

Tips for Developing a Consistent Exercise Routine you can stick to

Developing a consistent exercise routine takes time and effort. Some tips for success include setting achievable goals, finding a workout buddy, incorporating variety into your routine, tracking progress, and rewarding yourself for milestones.

Setting achievable goals

It is important to set goals that are realistic and attainable. You can start with small goals and gradually increase them as you progress. For example, if you want to run a 5K, you can start by walking for 30 minutes a day and gradually increase the intensity and duration of your workouts.

Finding a workout buddy

Having a workout partner can make exercise more enjoyable and can also help keep you accountable. You can find a friend or family member who shares your fitness goals or join a fitness class to meet new people. I once worked with someone who was training to be in the Army. He ran consistently and running was something I struggled to commit to but after I joined him once a week my commitment to running was much easier as it was fun, and I achieved better results.

Incorporating variety into your routine

Doing the same workout every day can get boring, so you may find it useful to mix things up. You can try different types of exercise, such as strength training, yoga, or swimming. You can also vary the intensity or duration of your workouts.

Tracking progress

Keeping track of your progress can help you stay motivated and see how far you've come. You can use a fitness app or journal to record your workouts, track your weight or measurements, and monitor your progress or distance over time.

Rewarding yourself for milestones

When you reach a milestone, such as running your first 5K or losing 10 pounds, it is important to celebrate your achievement. You can reward yourself with something you enjoy, such as a meal out or a new workout outfit. Just make sure the reward doesn't sabotage your fitness goals.

Avoiding Common Pitfalls When Establishing an Exercise Routine

When establishing an exercise routine, it is important to be aware of common pitfalls that may hinder your progress. These could include setting unrealistic goals, comparing yourself to others, relying solely on motivation, and not allowing for rest and recovery.

Setting unrealistic goals

While it is important to set goals, setting unattainable targets can be demotivating, leading you to give up before you have even started. Instead, focus on setting small, achievable goals that you can build upon over time. This approach not only boosts your confidence but also helps you stay motivated as you see progress towards your goals.

Comparing yourself to others

It is easy to fall into the trap of looking at other people's progress and feeling discouraged about your own. However, everyone's fitness journey is different, and what works for one person may not work for another. Sometimes comparing yourself to others could motivate you were other times it may discourage you. I is important to understand your own motivation tactics. But most importantly you should focus on your own progress and celebrate your own achievements, no matter how small they may seem.

Relying solely on motivation

While motivation is essential, it will not always be there. That is why it is essential to create a routine and make exercise a habit. Even on days when you don't feel like working out, sticking to your routine can help you stay on track and achieve your fitness goals.

Not allowing for rest and recovery

While exercise is impotent, it is equally if not more important to give your body time to rest and recover. Failing to do so can lead to burnout, injuries, and overall reduced performance. Make sure to incorporate rest days into your exercise routine and listen to your body if you feel tired or sore. Proper rest and recovery are crucial for achieving long-term fitness goals and maintaining overall health and wellness.

Adjusting Your Exercise Routine as Your Fitness Level Improves

As your fitness level improves, it is important to adjust your exercise routine to continue to challenge yourself and see progress. If you have been following the same exercise routine for a while, you may notice that you have reached a plateau in your fitness progress.

Increase the intensity of your workouts

If you have been doing the same level of intensity for a while, your body may have adapted to it and no longer sees the same benefits. By increasing the intensity, whether through adding weight, increasing the speed or incline, or reducing rest time between sets, you are giving your body a new challenge to overcome.

Increase the duration of your workouts

If you have been doing the same workout for the same amount of time, your body may have adapted to that as well. Adding just a few extra minutes can help to challenge your body and promote further improvements in your fitness level.

Trying new types of exercise

This could include trying a new group fitness class, adding in a new form of cardio or strength training, or even trying a new sport or outdoor activity.

Setting new goals

By setting new goals by increasing the weight you can lift, running a faster mile, or completing a new fitness challenge, you are giving yourself something to work towards and a reason to push yourself harder.


In conclusion, finding an exercise routine that works for you is essential for a healthy lifestyle. Although how often you should exercise depends on several factors it is important to be realistic about your fitness level, goals, and schedule. By following this guideline, you can establish a successful exercise routine that helps you achieve your fitness goals and maintain overall health and wellness.

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