how often should you exercise - complete guide

Want a healthy and fit body? Do it with exercise and diet. In the last 3 decades, the rise in obesity and health conditions has risen rapidly. Even though most people are aware that exercise is important, many seem unable to sustain it.

Research has shown that cancer, depression, and diabetes are caused by lack of exercise and poor eating habits. It is a good idea to be proactive and keep fit instead of waiting to fall sick and then address the issue.

So, how often should you exercise? Well, to be able to achieve good physical health and get fit, these components have to be incorporated into everyday life.

  • Cardio exercises
  • Strength Training
  • Stretching 
  • Taking care of the core and understanding the benefits
  • Good Nutrition
  • Resting the mind and relaxation
  • Proper sleep

By changing the way and techniques of exercising you will also find with these exercises that suit your body the best. Let us look at each of them in detail.

Cardio Exercises

Doing aerobic exercises and raising the heart rate is important for overall cardiovascular health.  Aerobic exercises include walking, running, hiking, biking and swimming to name a few. Combined with a healthy diet, it helps people lose weight and keep it at bay.  It also reduces the risk of cholesterol and heart attacks.

Strength Training

Weights help to improve bone density and building muscle mass. Many people don’t realize that they lose muscle every year after the age of 20 if they don’t train regularly.  Muscles help to increase metabolism and reduce the risk of injuries.


It is an important part of a fitness regimen. Stretching is best done before and after weight training to reduce injuries.  It is also good before a good aerobic workout. Stretching works to increase the ability of muscles and ligaments to get elongated and become flexible.

Stabilizing The Core

Core muscles play a vital role in the body – they help in stabilizing the spine and also strengthening the back and pelvic floor.  Core muscles help with posture, power and also with balance. Strong core muscles make every activity safe. 


The need to eat well and provide the body with good nutrition cannot be emphasized enough.  The body requires a good balance of minerals, carbs, proteins, fat, and vitamins to function well and remain disease-free.  Nutritional deficiencies can be addressed by making the right changes in diet. Make sure to eat well and feed the body especially when one is exercising vigorously.

Resting The Mind

Getting adequate rest and keeping the mind calm is essential for overall wellbeing.  The brain needs rest too otherwise performance will decrease and lead to other problems.  Make sure to get enough rest and take time off from stressful situations. Techniques like meditation or indulging in a hobby are good ways to relax.


So many people are sleep deprived that they don’t realize the impact on their health until much later. Experts recommend 7 to 8 hours of sleep for optimal functioning.  Lack of sleep definitely inhibits the proper functioning of the body as well as the immune system.

Secrets To A Fit Body 

A Fit body is a healthy body and a healthy body is a healthy mind. And one needs both body and mind to perform their daily tasks and live happily. Here are a few secrets that will help you to not just stay fit but will keep you rejuvenated throughout the day and keep you going.

Secret 1: Internal Focus

The most vital aspect to attain a fit body is by focusing on oneself. The secret behind most of the famous models is that they never compare their self with others. Competition should be with you.

If you compare yourself with others then you would be diverting your energy towards something that you can’t control. Instead, focus on yourself and your energy in achieving that is under your control. 

Secret 2: The Power to Delay Indulgence

Humans have the habit to expect for a quick result and if we don’t get the desired result then we instantly change our track. This rule goes for fitness too, if there is no evident change in a matter of week or two, people often lose interest.

But it is important to remember that this rule can’t be applied for fitness. We all know how satisfying it is to open a pack of nachos and munch it while watching your favorite movie but it takes months of hard work to get in shape.

So, the secret lies in having strong will power and not indulging in unhealthy attributes.

Secret 3: Give Time for Recovery

Following a fitness regime, working out regularly, maintaining a strict schedule, etc requires a great deal of mental and physical pressure and everybody needs to get some rest to regain the energy.

The body needs time and rest to recover the lost energy. If one keeps straining then they would be tired and exhausted very soon. But as you now being fit is a journey and it has to be traveled continuously and if you are exhausted then you will have to drop out from the path in a short span of time. 

Secret 4: Understand your Body

There are certain rules to get a fit body. But everyone’s body is different and what one is comfortable with others might be allergic to it. So, first of all, understand your own body.

What is it like and what it does not? For this, you can try with one ingredient at a time or try the elimination method to find out what suits your body best. 

Secret 5:  Stay Positive

Expecting a quick result can natively affect your morale. So set an achievable target and stay motivated. You might have to face a lot of challenges and downsides but the key lies in staying positive. Be an optimist and keep moving ahead is the biggest secret to a fit body. 

With all the above mentioned handy tips, you don’t have to keep wondering about how supermodels get insanely fit body as the secrets are revealed now. And we hope you got a perfect answer to your burning question – “how often should you exercise”.

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