Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about How to build an exercise habit. Let’s dive in!
Even though we all know exercise is good for our health, it’s often the first thing we skip when life gets busy. The World Health Organization (WHO) recommends that adults aged 18–64 engage in at least 150 minutes of moderate exercise per week—this means about 20 minutes of exercise per day. However, for those with a tight schedule, even setting aside 20 minutes can feel overwhelming. When you include warm-up and cool-down stretches, exercising for 20 minutes may require even more time.
If you struggle to find time for exercise, here are five ways to make it work.
Even 5 Minutes of Movement Is Beneficial
Do you really need at least 20 minutes of exercise to improve your health? A recent article from The New York Times gathered expert opinions on the relationship between exercise duration, intensity, and effectiveness to help busy individuals stay motivated.
According to experts, you don’t necessarily have to meet the full 20-minute mark—if you only have five minutes, use it. Dr. Carol Garber from Columbia University in New York states, “The moment you start exercising, many positive changes begin happening in your body.” Even a short session can benefit mental health by reducing anxiety and improving sleep quality.
Exercise Intensity: Keep Your Heart Rate Slightly Elevated
If intense workouts feel too challenging, it's okay to lower the intensity. You don’t need to do high-intensity interval training (HIIT) or take a spin class for your workout to be effective. The New York Times highlights that “any movement that slightly increases your heart rate is beneficial.”
A good rule of thumb is to aim for an exercise intensity that raises your heart rate to 50–70% of your maximum. You can track this using a smartwatch or a fitness device. If you have a chronic illness or specific health concerns, consult a doctor to determine a safe and suitable workout intensity for you.
Weight Loss and Exercise: Muscle Gains May Increase Body Weight
If your sole focus is weight loss, you may lose motivation quickly. A 2011 study analyzed 14 research papers on the relationship between exercise and weight loss. The findings showed that people who did at least two hours of aerobic exercise per week lost only about 1.6 kg (3.5 lbs) in six months. This highlights that losing weight through exercise alone—without dietary changes—is challenging.
Strength training, in particular, can lead to weight gain due to increased muscle mass. In a 2018 clinical trial, women who performed high-intensity strength training three times a week for eight weeks gained muscle but saw no change in their overall body weight. Instead of focusing on the number on the scale, The New York Times suggests focusing on the broader health benefits of exercise, such as reducing the risk of heart disease, depression, type 2 diabetes, anxiety, and insomnia while also increasing life expectancy.
Planning Your Workouts: Weekend Sessions Can Work Too
If your weekdays are too packed for exercise, you can still reap the benefits by exercising for 150 minutes over the weekend. A study published in July tracked 350,000 healthy American adults over ten years to examine the relationship between exercise habits and health outcomes. The results showed that those who exercised for 150 minutes in one or two weekend sessions had a similar mortality risk to those who spread their workouts throughout the week.
Stretching: Not Always Necessary Before and After Exercise
Stretching improves muscle flexibility and increases joint mobility, so it is generally recommended before and after exercise. However, if you are short on time, skipping stretching won’t necessarily harm your workout. Experts say it’s better to move your body even without stretching than to skip exercise entirely because you don’t have time for a full warm-up.
If you don’t have time to sit or lie down for slow muscle relaxation stretches, you can do a quick warm-up by shaking or lightly swinging your arms and legs before starting your workout.
Starting an exercise habit doesn’t mean you have to commit to long workouts every day. Even short bursts of movement can make a difference. Whether it’s a five-minute workout, a weekend exercise session, or a light activity that keeps your heart rate slightly elevated, the key is to find an approach that fits your lifestyle. Focus on overall health benefits rather than just weight loss, and remember—even a little exercise is better than none!
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