According to the The Physical Activity Guidelines for Americans (November 20, 2018) “Adults should do at least 150 minutes to 300 minutes a week of moderate-intensity, or 75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity.” This means that we should do at least 30 minutes per day of moderate exercise for at least 5 days a week. The study states that “approximately 80% of US adults and adolescents are insufficiently active.” Exercise “can make people feel, function, and sleep better and reduce risk of many chronic diseases,” such as stroke, heart attack, Type 2 diabetes and many types of cancer. “Recommendations emphasize that moving more and sitting less will benefit nearly everyone. Individuals performing the least physical activity benefit most by even modest increases in moderate-to-vigorous physical activity. Additional benefits occur with more physical activity. Both aerobic and muscle-strengthening physical activity are beneficial.”

While 30 minutes a day are sufficient for many health benefits, much more is needed to maintain or lose weight with an average diet. Currently, in the United States, 1 in 3 adults are obese, and many adverse health conditions are associated with excess body weights. According to a study, Physical Activity and Weight Gain Prevention (Mar 24, 2011), women successful in maintaining normal weight and gaining less than 5 lbs. over 13 years averaged approximately 60 min/day of moderate-intensity activity over the study duration. That means just to maintain your weight without dieting requires about twice the effort needed (30 min/day) to show significant health benefits. This implies that you would need to do even more exercise if you wanted to lose weight.

At my peak, I weighed 205 lbs. at 5’11”. Over several years, I was able to lose 30 lbs. and I have been able to maintain my weight at 175 lbs. for the past couple of years. While I did not go on a diet, per se, I did try to watch what I eat, maintain portion control and emphasize fruits and vegetables. The key, however, was exercise: I try to get 1 hour of moderate exercise each weekday and 2-3 hours of more intense exercise each day on the weekend. Even with this level of effort, my weight has still plateaued.

So, what does this all mean for you? If you are aiming for the sweet spot between the least effort and significant health benefits, I would recommend trying to get at least 30 minutes of exercise per day. Especially if you are one of the 80% of Americans who currently get insufficient exercise, you could see big bang for the buck. If you are trying to maintain your weight, as well, you would probably need to put in about an hour a day of moderate exercise. If you are trying to lose weight, you probably need a combination of diet and exercise. I will talk more about diet in a future post.

While I have been probably more successful than many in losing weight and keeping it off, I don’t believe that I’ve found the magic bullet on this one. The key for me was finding exercise that I enjoy and prioritizing the time to do it. I am currently commuting to work by bicycle (almost 2 miles each way), talking a 1 mile walk at lunch and walking 2-3 miles after dinner most nights. On the weekends, I enjoy hiking and cycling. I have tried gym memberships, but I found that I rarely go. I enjoy being outdoors. If I get on a stationary bike, I get bored after 5 minutes, but I can ride for hours out on the open road. The key is finding what works for you. Thirty minutes a day is something that everybody should be able to find time for, especially when it could add years to your life—and improve the quality of your life, as well.