06/05/2026
Ever wonder how much exercise you should do per week to stay fit and healthy?
Below are the ACSM guidelines to gain health benefits from exercise such as improved cardiovascular health, increased bone density, improvements in muscle, tendon, joint and ligament health, improved cognitive function, maintenance of independence and longevity.
- Aerobic exercise (cardio) is any exercise that increases our heart rate and breath rate for an extended period of time. Examples of this is running, cycling, swimming, brisk walking and most sports. The guidelines suggest we should be doing 150 minutes minimum per week (20 minutes everyday) at a moderate intensity (increased breath rate but still able to hold a conversation) to gain the health benefits. If you cannot currently do this, start with what you are comfortable with and gradually build up to 150 minutes over time.
- Resistance training (weights/strength training) should be done at least twice per week focused on the upper body, core and lower body. You should aim to have 4-6 exercises per session with 2-3 sets of 8-12 reps. Again, if you don’t have much experience start small and gradually build up to this level.
- Flexibility and/or mobility training can be done when necessary to improve range of motion in stiff regions but does not have to be part of weekly routine for health benefits.
Luckily, at Physio Strength Therapy we offer classes every week that target these key areas of health and longevity to keep everyone active and living their best lives!
You can check out our timetable on the last slide and book in for an exercise assessment at www.physiostrengththerapy.ie or send us a DM.
See you all in the exercise classes!
