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How much time should you work out in a day

 

Exercise and activity are very important for everyone, regardless of age. Still, for those suffering from chronic pain, the thought of daily exercise can be a very difficult thing to follow through with. The secret is learning how long to exercise per day and the types of exercise that will help without causing more pain.  If chronic pain sufferers can learn an exercise routine, they can use this activity to help relieve their pain naturally. Studies have indicated that healthcare system are promoting the use of exercise to help with a variety of chronic pain conditions.1 This indicates that exercise and working out are an important part of a pain relief routine. So with that, how much time should you work out in a day?

how much time should you work out in a day

How Much Time Should You Work Out in a Day?

People who are living pain-free should aim for at least 30 minutes of moderate activity per day. It's best to categorize this activity as aerobic exercise. The word "aerobic" simply means an activity that increases oxygen levels and gets the blood pumping. These functions are very important for maintaining a healthy body and lifestyle. So with this information, people should consider the following work outs:

  • Walking
  • Swimming
  • Jogging
  • Hiking
  • Walking up stairs
  • Yoga or pilates

All of these exercises are fun, relatively simple ways to stay active and healthy. And best of all, they can all be done for at least 30 minutes, which is how much time you should work out in a day. If you are unable to work out on any given day, don't get discouraged! In general, as long as you aim for 150 minutes of aerobic exercise per week, you are on the right track.

how much time should you work out in a day

How Much Time Should Chronic Pain Sufferers Work Out Per Day?

If you are exercising with fibromyalgia, exercising with arthritis or other chronic conditions, things are different. Exercising with these painful conditions can be a very difficult thing undertake. However, just because your are in pain does not mean there are no exercise solutions. The truth is, daily stretching, light aerobic exercise, yoga and walking can help chronic pain sufferers. So, by engaging in 15-30 minutes of gentle exercise per day, pain sufferers can find real benefits. Even as little as 5 minutes daily can have a positive impact on your physical and mental health. Another benefit of gentle exercise for pain sufferers? It reduces time of sitting and inactivity, which can be detrimental when done too often.

Why is it Important to Workout With Chronic Pain?

Those who live with chronic pain may have impaired neuroplasticity. Neuroplasticity is what allows the body to adapt to injury and disease. And without neuroplasticity, nerve cells become so sensitive that the brain can perceive even a gentle touch as painful. Over time, this pain perception causes the brain to feel chronic and persistent pain more intensely.

Exercise is a proven way to improve blood flow and oxygen to the brain, both of which are crucial for improving neuroplasticity, which, in turn can help to reduce chronic pain.

In addition to improving neuroplasticity, regular exercise can also:

  • Help you regain strength and increase energy
  • Release endorphins, which blocks pain signals from reaching the brain
  • Lower stress hormones
  • And improve your sleep quality 2

how long should you work out per day

How to Get Started With Daily Exercise

  1. Talk to your doctor about your exercise plans, and get their opinion on where to start.
  2. Find exercises that you love, that don’t stress you out, and that you look forward to doing most days. When it comes to healing and feeling better, consistency is key.
  3. Exercise consistently (aim for daily) for 15 minutes. As little as 5 minutes a day can reduce your pain.
  4. Aim to feel “good tired” after a workout but better the next day.
  5. Stretch daily to help with posture and to increase mobility. This will lead to less pain when you’re active.
  6. Keep track of how a particular exercise routine or activity makes you feel.
  7. If exercising increases your pain, go easier and exercise for less time.
  8. Don’t try to ramp up in time or intensity unless you notice an increase in energy.
  9. Go at your own pace!

Read More Great Exercise Content From DR-HO'S Here

  1. 6 Things to Do After a Workout
  2. Arthritis Exercises: What Are The Best Exercises For Arthritis?
  3. 5 At-Home Knee Exercises for Arthritis.
  4. Video: 7 Exercises for Back Pain Using the McKenzie Method
  5. What Does a TENS Unit Do For Muscles?
  6. TENS vs EMS for Muscle Building and Recovery
  7. How to Use TENS for Muscle Recovery
  8. The Best Post-Workout Muscle Recovery Machine
  9. Runner’s Knee: How to Quickly Reduce Knee Pain

Sources:

  1. "Physical activity and exercise for chronic pain in adultsCochrane Library
  2. "7 Exercises For Chronic Pain That Can Actually Help You Manage ItBustle
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