How much exercise do I need to feel any benefits?

It depends on your present fitness level. If you've been sedentary, it won't take too much to feel the benefits. If you start with 15-20 minutes of moderate cardio a day, you should feel more energy within the first couple of weeks. If you add strength training and do 2-3 set of resistance exercises per muscle groups, you should feel like you are getting stronger within 3-4 weeks. Body shape changes take longer. In the first couple of weeks to a month exercisers usually feel more energy, less back pain,  stress relief, sleep better at night, and feel a boost of confidence from improving their health.

Always listen to your body and see how your body responds to the amount of exercise before you increase the duration or intensity of your workout.  If you are not too sore (expect to feel some soreness sore in the beginning) in the next day or two, you can increase the time or weight 5-10%.  It is recommended to do about 30 minutes of physical exercise a day on most days of the week.  This may be too much for beginner exercisers, so you can split this time up into three 10 minute bouts of activity. For strength training (weight lifting) 2-3 times a week with a day of rest for the muscles in between each workout is recommended.

If you are aerobically unfit to begin with, you will see some improvement quickly. While national guidelines recommend thirty minutes of physical activity daily as a minimum exercise requirement, a study published in the Journal of the American College of Nutrition offers an alternative. In the study, researchers found that exercising in three 10-minute bouts is equally effective in keeping you fit. Many patients find that it’s easy to fit short exercise periods into their day and alternate between the various types of exercise, along with household chores and daily living activities.

According to the 2008 Physical Activity Guidelines for Americans, you should accumulate 2 hours and 30 minutes (150 minutes) of moderate-intensity activity every week, or 1 hour and 15 minutes (75 minutes) of vigorous-intensity activity every week, or an equivalent mix of moderate- and vigorous-intensity aerobic activity.

A multifaceted approach to exercise will help you achieve optimal health, performance and reducing nagging injuries and musculoskeletal pain. The most effect exercise plans combine stretching, aerobic (cardio) training, and resistance training.

If you need help designing an exercise plan seek out a certified personal trainer local in your area or message an Elite Trainer on Sharecare. Start slow and progress according to your abilities. In addition, invite a friend or loved one to join you to help make this process more fun and less intimidating.