There are many different ways to exercise, but how do you know if you're doing enough? Learn about the latest research on exercise dosages and motivation.

A few minutes of exercise every day is preferable to none at all, whether you want to build muscle or simply stay healthy and avoid illness. Now, if you've been wondering how much physical activity you really need to do every day, as well as how to keep your momentum going, you're in luck because we'll cover all of that in this article.

Why does regular exercise matter?

Incorporating an exercise program into your daily routine not only allows your body to maintain peak performance, but it also helps to prevent chronic disease. According to research, 150 minutes of moderate-vigorous exercise per week can reduce the risk of type 2 diabetes by 30%.

Following the physical activity guidelines for your age offers a wide range of health benefits, including:

• Keeps blood pressure stable
• Prevents blood sugar spike by regulating blood sugar levels
• Lowers the risk of diabetes and cardiovascular disease
• Keeps muscles and bones strong
• Reduces the risk of some cancers
• Maintains optimum physical and mental health

How long should you be exercising for?

The amount of physical activity you need to do each day depends on your health status, goals, lifestyle and the type of exercise you choose. According to Harvard Health Publishing's new exercise guidelines, healthy adults should engage in 150 to 300 minutes of weekly moderate aerobic exercise or 75 to 150 minutes of weekly vigorous-intensity aerobic physical activity. Resistance training, such as weight lifting, is also recommended twice a week.

It's important to remember that you can exercise at any time of day without going to the gym or using exercise equipment. Changing even just one daily activity to increase your physical activity levels can have a significant impact on your health. For example, walking or riding your bike instead of driving or taking public transportation. This reduces your risk of heart disease, diabetes and respiratory problems such as asthma and generally improves your metabolic health.

Other ways to improve your physical fitness through lifestyle changes include:

• Take the stairs instead of the lift
• If you need to drive to work, park a few kilometres away from your destination and walk
• Limit your sitting or sedentary time
• Use your standing desk (if you have one!)
• Jump off the bus a little earlier than you usually would
• Play with your kids in the park, instead of watching from a bench

Remember, if you’re new to exercise, take it slow. Start with 10 minutes once or twice a day. Ideally, you should increase your physical activity by 5% weekly. Slow and steady wins the race!

How to maintain your momentum

Even active adults who engage in vigorous activity per week can eventually lose interest in exercise if they don't adopt the proper mindset. Whether you're doing an aerobic activity or resistance exercise training, make sure the exercise you're doing corresponds to your interests. Choose something you enjoy.

Experiment with different types of exercise until you find one that works for you. Set aside 10 minutes to consider what you enjoy and can incorporate into your daily routine so that it becomes an integral part of your life.

You can also discuss your health and fitness goals with a qualified physiotherapist, exercise physiologist or personal trainer. They will be able to tailor an exercise plan for you, taking into account your unique body, age, and any medical conditions you may have been diagnosed with.