How many times a week should I walk and exercise?
How much physical activity, and how often, depends, in part, on your goals. For example, if your main goal is to improve your blood glucose control or become more physically fit, then aim to be active for at least five times a week for at least 30 minutes. If your goal is to lose weight or keep weight off, guidelines suggest that you should be active most days of the week for 60 to 90 minutes each day. While this sounds like a lot of time spent being physically active, the good news is that you can break your activity up into smaller, more frequent segments, such as walking three times a day for 10 minutes at a time. Don’t forget about fitting in some strength training exercises, too, such as using hand weights, resistance bands or weight machines. Aim to do strength training three times a week, allowing a day or two between sessions to help your muscles “recover” and become stronger. Finally, if you haven’t been physically active for a while, check with your healthcare provider before you start any physical activity program, as you may need special tests, like a stress test, to keep you safe.