How Much Exercise Do You Really Need to Do?


Last week’s blog article was called “Exercise BASICs – What You Need To Know” and in it I answered a very important question – what kind of exercise should you do? This week I answer another important and related question – how long should you spend exercising?

How Long Should You Spend Exercising?

The minimum recommended level of exercise is 3 hours a week. If you are not doing this amount, you should gradually and progressively work your way up to this level. However you shouldn’t stop there; instead you should continue to an average of an hour a day or 7 hours a week. This is the optimum level and if you do this you will significantly increase your life expectancy and improve the quality of your life.

TV Interview

On Monday last, I had the pleasure of appearing on ABC News 4’s Low Country Live for the third time this year. The segment was entitled “The Exercise BASICS Formula for Boomers”. It really applies to everyone and you can see a recording of the interview here!

How Do You Allocate Your Exercise Time?

So linking these 2 important questions, how should you allocate your exercise time between each kind of exercise? The table below, from Chapter 10 of “The eXercise Factor”, answers this question by providing a summary allocation of your exercise time.

This table should be used as a general guideline and is not meant to be seen as absolutely precise. Also, remember that your planned exercise time does not include baseline exercise and you should do as much baseline exercise as you can every day.

How Much Exercise


You can see there are 5 Progressive Levels of Exercise and there are no rules on how long it should take you to progress to the optimum level (Level 5). I would describe 1 year as fast, 2 years as medium and 3 years as slow. Whichever route you take is up to you, but if you do this you will transform your life!

Until the next time,


P.S. You can get a signed copy of my book “The eXercise Factor” here

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