For those new to exercise, they wonder just how much exercise is enough (for weight loss)? The reality is that to best achieve exercise/fitness goals a person needs to tailor their program specifically to those goals. You need to train your body specifically for success. But…at the same time, there is a point where too much exercise can be detrimental or lead to injury.

Generally speaking, a good exercise program will contain a mix of strength training and cardio. This is especially important when your goal is weight loss. Increasing muscle mass through strength training is one key element in weight loss. Then adding in the cardio component will enhance the calorie burn. Both elements are vital for achieving weight loss. But how much is enough? Well, again that depends on your goals, but let’s give it a try.

Remember for weight loss, the calorie burn needs to be greater than calorie intake. This does not mean starving yourself, that will not work in the long run. So, a realistic goal is to burn say 500-750 more calories than you eat a day which will result in a 1–2-pound loss per week. That is sustainable long term, and you will not feel overly hungry.

To achieve this, it is recommended that you exercise 5-6 days per week for 30-60 minutes. Again, a mix of strength training and cardio fitness will be optimal. Additionally, you will want to exercise to a point where your heart rate elevates to a zone where you feel moderately challenged. That is to say you can still have a conversation but are not quite huffing and puffing to breathe.

Many will say, but I am too busy for that much. Let’s evaluate a day then…where is downtime that can be converted into time for exercise? How much extra time in a day would you have IF you stopped scrolling your phone or watching tv? For many this can be enough time to fulfill the daily exercise requirements. What about taking 10-20 minutes at lunch for a brisk walk? It is ok to break your exercise effort into smaller chunks if needed. But if you can’t give those times up…well then, time to get up earlier. Take the excuses of the day off the table from GO. Start your day off right by exercising. Yes, it will be hard to start. But after 4-6 weeks, it will be a breeze, and you will feel less energetic on days you do not get up to exercise.

It is possible to over-exercise, and that will happen when you begin to feel more sluggish after hours of exercise and injuries begin to appear. If that happens then it is time to consult the medical professionals. It is even fine and encouraged to talk to your health care team before starting a program if you are unsure where to begin. And it never hurts to have some guidance and a team in your corner cheering you onto success.