30+ mins of exercise 3+ times per week.
The habit is all about incorporating regular exercise into your life. Whether you’re hitting the gym, running, practising yoga, or going for a brisk walk, the aim is to get your body moving in a way that challenges you.
Regular exercise boasts a plethora of benefits such as improved cardiovascular health, stronger muscles and bones, better mental health, and increased longevity. Plus, it’s a surefire way to help with weight management.
We recommend aiming for a minimum of 30 minutes of exercise, three times a week.
You can adjust the duration and intensity based on your fitness level, but if you’re looking for more specific guidance, the World Health Organisation recommends:
- 150-300 minutes of moderate-intensity exercise per week.
- Or 75-150 minutes of vigorous-intensity exercise per week.
✅ Schedule your workouts in your calendar like you would any other important meeting. Don’t break these appointments with yourself.
✅ Keep your workout gear visible and ready to go so that it serves as a visual prompt to get moving.
✅ Join a fitness class or recruit a workout buddy. Social accountability can make it easier to stick to your exercise routine.
✅ Log your workouts in an app or jot them down in a notebook. Tracking your progress makes it easier to celebrate small victories and stay motivated.