Exercise: The Importance Of Moderation

The phrase “everything in moderation” is usually associated with things that we consider as “bad” for us.  However, in order to maintain a healthy lifestyle it’s also imperative to apply this principle to things that are also considered “good” for us.

While aerobic exercise has been proven to help lower blood pressure, prevent type 2 diabetes, manage weight and improve your mood, too much can weaken the immune system and cause injury.

The NHS recommend that healthy adults aged 19-64 should do:

• At least 150 minutes of moderate aerobic activity per week, such as brisk walking, as well as strength exercises on two or more days per week that work all of the major muscle groups, or;
• At least 75 minutes of vigorous aerobic activity per week, such as running or a spin class, as well as strength exercises on two or more days per week that work all of the major muscle groups.

Moderate aerobic activity increases your heart rate and deepens your breathing, but you should be able to maintain a normal conversation. Vigorous aerobic activity increases your heart rate and significantly deepens your breathing to the point where you would struggle to maintain a regular conversation.

What is considered to be a moderate amount of exercise can vary from person-to-person, and as you begin to work out and become fitter, you may decide that you would like to do more than just the NHS recommended amount, which is perfectly fine.

However, it is important to know your limits, when working out you must go at a pace that you are totally comfortable with and results in you achieving the all-important balance in your life.  For example, if relationships with friends and family begin to suffer because you are spending too much time doing your new exercise regime, such as the HouseWork WorkOut, then I would 100% tell you that you’re doing too much and should relax a little.

When it comes to exercise, rather than working out in moderation, some people believe it’s a case of all or nothing, this simply isn’t true. Since the early 1990’s, experts have recognised the benefits of “moderate-intensity” activity, and the evidence shows that you are more likely to stick to, and enjoy, an exercise regime that is moderate with steady progression, as opposed to one that is too intense or difficult and can result in very sore muscles for days afterwards.

Research shows that unless you are an athlete, or training for intense activities such as triathlons and marathons, you do not need intense exercise regimes. In fact, scientific research shows that moderate exercise is best for improved performance, general fitness, sense of wellbeing and better health.

As an example, moderate exercise has been proven to result in significant brain benefits after just a few minutes of aerobic activity, while a 30 minute walk can improve your body’s fat burning ability for the next 24 hours.

The myth that more exercise and higher intensity exercise, is better for you has been disproven, particularly as so many people confuse “health” and “fitness”. They are not the same thing. Optimal health is a state where all systems of the body are working in balance, while fitness is the ability to be athletic either by being faster or stronger.

You can be fit and have an injury or ill-health problem and exercise moderately to maintain good health without pushing yourself past the point of your own endurance.

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