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How Much Exercise Do We Really Need?



Watch the full video: https://youtu.be/UJgXkpBy75Q


Summary


If you feel like you’re never doing enough when it comes to fitness, you’re not alone. One of the most common struggles I hear from women — especially high-achievers — is the constant worry that they should be working out more.


As someone who’s been coaching for over 7 years and worked in fitness and recreation for over a decade, I get it. But here’s the truth: You probably need a lot less than you think to be healthy. Let’s break it down.



What the Science Says


According to national guidelines, adults need:

👉 150 minutes per week of moderate to vigorous intensity physical activity, or

👉 300 minutes per week of light to moderate intensity physical activity.


What does that look like?

  • 150 minutes = 2.5 hours/week → ideal if you’re working at a moderate or higher intensity

  • 300 minutes = 5 hours/week → ideal if the activity is lighter in intensity



What Counts as Moderate to Vigorous Intensity


We use a scale called RPE (Rate of Perceived Exertion) to measure how hard something feels.


  • Moderate to vigorous = 6–10/10 effort → You’re breathing heavier, sweating, and can’t talk easily. Think dance cardio, cycling, strength training, or HIIT.

  • Light to moderate = 3–5/10 effort → Light walk, gentle bike ride, or easy movement that doesn’t push your limits.


Our dance-based athletic training at SHINE FIT is programmed around this — mixing fun, music, and science to help you hit the right zones!


How Short Can Workouts Be


Great news — workouts don’t need to be long to count.


Bouts of 10 minutes or more are effective and add up throughout the week. This means even short workouts can help you meet your goals.


You could structure your week like:

  • 6 x 20 minutes

  • 5 x 30 minutes

  • 4 x 40 minutes

  • 3 x 50 minutes


Or mix and match. It’s all about hitting that weekly total.



Why What You See Online is Unrealistic


Many fitness creators do this full-time — their workouts are their job.


For the average person (with a career, family, and life responsibilities), aiming for 2.5 hours per week is more than enough for:

✅ Health

✅ Longevity

✅ Reducing risk of chronic disease


Once you get consistent with that, you can choose to do more — but it’s not necessary unless you want to train at an athletic level.



The Year of Change: SHINE FIT's Approach


At SHINE FIT, we guide clients through three phases:


Phase 1 → Build Consistency

Just hit 2.5 hours/week and create a habit.


Phase 2 → Level Up

Introduce balance with cardio, strength, and recovery splits.


Phase 3 → Athletic Training

If desired, progress to advanced training with periodization, progressive overload, and heart rate zone training.


The Bottom Line: You don’t need hours at the gym to be fit. Focus on hitting your minimums first — and if you fall in love with it (like many do), there’s always room to grow. 💙


Where Should I Start?


Ready to figure out what “enough” looks like for YOU? 💙


At SHINE FIT, we know every person is different. That’s why we offer complimentary Goal Setting Sessions (aka No Sweat Intros) to help you:


✨ Get clear on your personal goals

✨ Build a realistic plan that works for your schedule

✨ Create consistency without burnout or guilt


Book a Free Intro Session. We're here to help you find YOUR version of success💙



 
 
 

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