How much time you should exercise every day?

Exercise is a physical activity that improves health and physical fitness. People exercise for various reasons. It provides many health benefits such as controls weight, boosts energy, keeps your mood happy, and strengthens bones and joints (Read More).

From better physical health to a longer life, the benefits of exercise are apparently infinite. But the question is how much time you should spend on exercising? The number of hours you spend on exercising depends on your reason for exercising and the type of exercise you choose to do.

Aerobic Exercise

Regular aerobic exercise can help you live longer and healthier. Benefits include:

  • Decreases risk of heart disease
  • Lowers blood pressure
  • Improves lung function
  • Assists weight loss
  • Helps control blood sugar

Some examples are:

  • Swimming (540-784 calories per hour)
  • Cycling (420 calories in 30 minutes)
  • Walking (90-200 calories in 30 minutes)
  • Running (330 calories in 30 minutes)
  • Hiking (215-670 calories in 30 minutes)

Normally Aerobic exercises are performed for 10 minutes to 30 minutes a day. In high intensity, aerobics such as swimming you can lose 540-784 calories per hour compared to a low-intensity aerobic exercise such as walking in which you can lose 90-200 calories in 30 minutes.

Additionally, based on our previous article here we recommend 30 minutes (90-200 calories) of aerobics a day to improve heart health, lose weight, reduce stress, produce Vitamin D, and strengthening bones and muscles.

Strength Exercise (Working out at the Gymnasium)

Strength exercise is a type of physical exercise that strengthen and tones your muscles. Additionally, they are normally performed two to three times a week.

Some examples include:

  • Lifting Weights
  • Push-ups
  • Crunches
  • Using weight machines at Gym

Benefits include:

  • Protects bone health and muscle mass
  • Makes the body stronger
  • Boosts energy
  • Lowers risk of breast cancer

Strength exercise times vary depending upon the purpose of the exercise. However, strength exercises for one hour daily excluding cardio and stretches are recommended by Hidoc to build a lean, strong and energetic body.


Along with aerobic and strength exercise, stretches are very important because they increase body flexibility and range of motion.

Benefits of stretches:

  • Increase Stamina
  • Enables Flexibility
  • Promotes blood circulation
  • Reduces Cholesterol

Hidoc recommends 15 minutes of stretches everyday along with strength and aerobic exercises for complete physical development.

As a goal, aim for 30 minutes of aerobic or 1 hour of strength coupled with 15 minutes of stretches every day.

Moreover, it is very important to make the regular physical activity as a part of your routine to stay healthy.

Any Exercise is better than no Exercise!