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How much exercise is enough?

Have you wondered if you are working out enough? Find out how much exercise you actually need to stay fit.

Before we reveal the magic number, make sure you know your health condition and goal; you may want to lose weight, simply to be fitter and healthier. It is important for you to know why you’re exercising before you set any time limit to your workout.

My goal is to lose weight


You should know that exercising alone is not enough to lose weight, first, you need to control your diet. Exercise is just an extra push for you to lose the extra kilos. According to a study, 30 minutes of exercise on a daily basis could do wonders to those who want to lose weight. However, we highly recommend you to first change your eating pattern and create a calorie deficit large enough for weight loss.

My goal is to improve my fitness

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You are probably bored doing the same fitness regime every day? Good news is that now you only need half the usual time you spend working out. Focus on doing high-impact interval training (HIIT) to increase heart rates within a shorter time.

My goal is to start exercising

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For beginners who just want to start exercising, aim for 150 to 300 minutes of moderate physical activity. It can be walking, playing badminton or even doing heavy cleanings like cleaning windows, vacuuming and mopping. And if you’re ready to level up, try doing a vigorous-intensity activity such as hiking and playing football for 75 minutes to 150 minutes per week.

Whatever your goal is, try to take things easy and don’t push yourself too hard. It is more important to figure out physical activities that you can sustain in the long run.

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