How Much Exercise Do You Need: A Guide for Men

Every man wonders at some point how to keep his body in shape. But how much time does it actually take? The World Health Organization (WHO) provides clear recommendations, and following them is easier than it seems.

Every man wonders at some point how to keep his body in shape. But how much time does it actually take? The World Health Organization (WHO) provides clear recommendations, and following them is easier than it seems.

Aerobic Exercise: The Foundation of Health

The WHO suggests a minimum of 150 minutes of moderate physical activity per week. That's just 30 minutes, five days in a row! Walking, light jogging, or cycling are all great options. If you're short on time, there's an alternative – 75 minutes of intense workouts per week, like 25 minutes three days a week. But don't think you can slack off after meeting the target in one day – the workload should be spread evenly.

How this might look in practice:

• Walk to work five days a week (30 minutes each day – there’s your 150 minutes).
• Run three times a week for 25 minutes – that's your intense workout.
• Or mix it up: one day of intense cycling for 90 minutes, then 2–3 days of light walks for 15 minutes each.

If you're used to more serious workouts, feel free to double these numbers. For instance, run for an hour every day or dedicate more time to intense training.

Important to remember: there's no maximum limit for workouts, but don't overdo it. If you haven't been very active before, don’t jump straight into marathon training. Start gradually.

Strength Training: Building a Man’s Body

Cardio is great, but running alone isn’t enough. To look toned and strong, you need to include strength training in your routine. The WHO recommends focusing on muscle-strengthening exercises twice a week. This could include lifting weights, using resistance bands, or even bodyweight exercises.

How it works: do three sets of 8–10 reps. But keep in mind, the last rep should be really tough – if you can do 10 more, you're not lifting enough.

Combine cardio with strength training. If you're already running three times a week, don’t add more runs. Instead, grab some weights twice a week.

Flexibility and Balance: What Many Forget

Most men skip stretching and balance exercises. But they’re essential for joint health and improving coordination. Ideally, include flexibility exercises in your workout two to three times a week. For example, stretch each major muscle group for 60 seconds. The best time to do this is during your cooldown after the main workout.

Don't forget balance and coordination exercises either. Just a few minutes of balance work can help you avoid falls and improve your technique.

The Bottom Line: Balance in Everything

To stay in shape, you don’t need to spend hours at the gym or train for a marathon. All you need is a balanced combination of aerobic and strength workouts, along with stretching and balance exercises. It’s easy to fit into your schedule if you approach it smartly. Remember, consistency and balance are the keys to success.

So stop putting it off until tomorrow – it’s time to take action!