Exercise 2nd Law
The World Health Organization recommends that adults aim for 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity activity, along with muscle-strengthening exercises on two or more days per week. Alternatively, adults can increase their aerobic exercise to 300 minutes weekly — that’s about five hours. Most people do far less than this, and many don’t even reach half of the recommended amount..
Let me break this down. 300 minutes — or even 5 hours — however you look at it, that target can feel completely unattainable. I get that; it sounds daunting. But remember, that guideline applies if your goal is to be truly healthy. So where do you find the time? How do you actually achieve meaningful exercise? And what does “great” exercise even mean in practice?
So we should be doing at least 60 minutes of vigorous activity each day. You can take the traditional gym route: run, jump on a cardio machine, or sweat it out with group classes. Or do what I prefer—get creative. I look for ways to fit a full 60 minutes of movement into my day using a mix of methods. As an adult, I use "adult time," if you catch my drift: I also scroll social media, pick a few exercises, and stitch together a 30-40 minute routine. Those sessions usually include weights and Pilates. I also love watching YouTube or following a coach like FitwithCoCoo for guided sessions. Yoga flow is another favorite because it can keep your heart rate elevated. You can pick HIIT videos and stream them on your TV or computer and work out at home — especially helpful if, like me, you have a serious phobia of exercising in front of others. Alternatively, go for a 60-minute bike ride and make sure you’re actually pedaling hard. The main point of all these examples is the same: raise your heart rate to help burn calories and improve fitness. But remember, running alone doesn’t make you truly healthy — combine consistent exercise with smart nutrition (the First Law of Health), and you’ll be on the right path to your best health.
I know that more than half of the population in the US struggles even to get 20 minutes of exercise a day. Understand that we all have to start somewhere. What I would do is begin with a short session, then gradually add a few more minutes and one extra exercise each week. Or just do the dang 60‑minute video — pause to breathe and rest when you need to, then hop back in and keep going. Do it because your body, and you, deserve to feel good. You deserve to know what that feeling is like. So when you’re down, remember you love yourself enough to endure a bit of discomfort. How do I know this? Because you live in it every day. Make it the kind of discomfort that will benefit you in the long run.
I want to point out how discouraged I was for years. I struggled to get through workouts without needing to rest constantly, and I often fought for air during most sessions. As time passed, though, it gradually became much easier. I started using a meditation technique I learned that helps me push through: I take a big breath in and imagine the color red while I visualize myself performing each movement with proper form. Then I release the breath and go on to perform the task I’d been given. I’ve found this really helps.
Know that if you have to start gently and build up, that’s completely okay — work your way toward a full 60 minutes when you’re ready. No one else is on your journey but you, so the fact that you’re showing up is what truly matters. Over time it becomes a habit and feels easier. Don’t give up or let your mind convince you that you can’t; keep going, and you’ll see progress.