Workout routines often depend on multiple factors, including the body parts being targeted, the type of exercises being performed, and the individual’s overall health condition.
For someone healthy, according to the World Health Organization’s recommendations, engaging in at least 150 minutes of moderate-intensity physical activity per week is considered sufficient for maintaining good health. Alternatively, performing vigorous workouts for about 25 to 30 minutes a day can also provide moderate to substantial health benefits. So, we decided to ask: 25, 45, or 60 minutes – how long should you exercise every day?
For most people, 30 to 45 minutes of moderate physical activity per day is sufficient to stay fit and support heart health, said Dr. Anup Khatri, senior consultant in orthopedics at Gleneagles Hospital, Parel, . “If a person’s goal is weight loss or building endurance, extending their workout to at least an hour may be a good idea. During the busier days, even 25 minutes of focused, high-intensity activity can help one to de-stress and calm down,” said Dr Khatri.
The key is consistency. Stay active by engaging in activities such as walking, cycling, yoga, or strength training. “One can also combine cardio with strength exercises across the week for balanced fitness and to break the monotony. Add variety to the workout, and you’ll enjoy it more. Moreover, ensure to listen to your body,” said Dr Khatri.
Dividing workouts into different forms, such as cardiovascular exercises like aerobics and strength training, can enhance results. “A 60-minute that combines these forms can help burn more calories and improve overall fitness. Doing such sessions twice a week is often adequate for maintaining general well-being,” said Dr Surender Pal Singh, HOD, physiotherapy department, CK Birla Hospital®, .
However, if a person has underlying health conditions such as cardiovascular disorders or diabetes, their exercise routine should be tailored accordingly. “It’s important to divide their workouts into shorter periods and consider medical advice before beginning any new exercise regimen,” said Dr Pal.
These days, following a structured that targets different muscle groups on separate days is highly recommended and scientifically proven to yield better results. “A good routine could include cardiovascular exercises on one day, strength training on another, and a rest or recovery day in between. Rest days are essential to allow the body to recover and prevent injury,” said Dr Pal.
Whether you opt for moderate or intense exercise, a duration of 25–30 minutes per session is usually sufficient. However, if you combine both cardiovascular and strengthening workouts in separate segments, extending your workout to 60 minutes can be highly beneficial. Variety, consistency, and proper recovery are key to an effective and sustainable , said Dr Pal.
Remember, any amount of movement is better than none. “Consult a fitness expert to decide what routine fits you best. Make sure to stay active throughout the day. Try to stretch during work from home or at the office, take breaks periodically, and go for a walk. Focus on healthy living,” Dr Khatri said.
DISCLAIMER:
