The benefits of exercise include many different facets of good health, including reduced risk of disease, stronger bones and muscles, improved mood and mental health and weight management. Most of these benefits are achievable through about 30 minutes of exercise, five days per week. Increasing that amount to 90 minutes per day, most days of the week better manages body weight and is the recommendation for sustained weight loss, according to the Centers for Disease Control and Prevention.
More is Better
To reduce the risk of chronic diseases such as cardiovascular disease, Type 2 diabetes and some cancers, the United States Department of Health and Human Services recommends a minimum 30 minutes of moderately-intense exercise, on most days -- more is better, however. Increasing workouts to 90 minutes lowers risk of disease even further by improving cholesterol levels and blood pressure, says the CDC. This increases the odds of enjoying a longer life span as well.
Weight Management
One of the biggest benefits of increasing your workout time to 90 minutes is better body weight management. Losing or maintaining weight loss may require this longer workout duration due to possibly having a "more demanding metabolism," according to Dr. Janet King of the Children's Hospital Oakland Research Institute in an interview with "USA Today" in 2005. Weight loss results, however, are greatest when there is a combination of calorie reduction and exercise.
Intensity
Do not work at your maximum exertion level for 90 minutes. Do moderately-intense activities like walking briskly at a pace of three-miles per hour or faster, basic gardening or ballroom dancing. One way to measure intensity is the "talk test." Moderate-intensity means you are able to talk, but unable to sing. More vigorous activities include swimming, aerobic dancing and hiking. You should be able to talk, but not have a long conversation. Increase your intensity as your fitness level improves and vary your intensity for interval-training to get the most out of your 90 minutes.
Exercise Basics
There are five basic components to good fitness for a well-balanced exercise regime: cardiovascular endurance, muscular strength, flexibility, balance and core stability. Include each part through the course your week, not necessarily all in one workout, according to MayoClinic.com. Also, if time is an issue, break your workouts into 10 or 15 minute intervals that add up to 90 minutes throughout your day. Speak with your doctor before you begin any new exercise program or increase your workload.
References
- "USA Today"; 90 Minutes of Exercise a Day? Experts Don't Really Expect It; Lawrence Jackson; March 2005
- United States Department of Health and Human Services: Dietary Guidelines for Americans 2005
- Centers for Disease Control and Prevention: Physical Activity and Health
- Centers for Disease Control and Prevention: Measuring Physical Activity Intensity
- MayoClinic.com: Fitness Training
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