2024
The Importance of Hitting Minimum Exercise Requirements: Why Movement Comes First
In the world of fitness, there’s a lot of focus on the quality of exercise. Trying to achiever perfect form, alignment, and movement efficiency.
Whilst these can be important, there’s something even more fundamental that often gets overlooked: simply hitting the minimum requirements for exercise.
In this post, we’ll explore why meeting the minimums is the essential first step and why I advocate for increasing your daily movement over movement quality, at least in the beginning stages of your fitness journey.
Why minimum exercise matters most
The minimum exercise requirements aren’t arbitrary; they’re based on solid research that shows just how impactful moderate, consistent movement can be for our health.
Organizations like the World Health Organization (WHO)1 ,NHS2and the Centers for Disease Control and Prevention (CDC) 3 recommend a minimum of 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous activity per week, along with two strength-training sessions.
These guidelines are in place because they form a baseline to help prevent a range of diseases, boost mental health, and improve overall life quality.
Simply put, hitting these minimums regularly has a profound impact on our chances of longevity and improved overall quality of life.
Even without perfect form or expertly structured workouts, any consistent movement that gets us closer to these targets will start to yield real health benefits over time.
Currently, in the UK, just over 1/3 of people don’t meet these minimums4, in the US, this is significantly higher at 53%5. In this population especially, it is far more important to encourage movement of any kind in preference to worrying about what that exercise actually is.
Prioritising Movement Over Quality initially
There’s a key distinction to be made here: prioritising movement quantity doesn’t mean dismissing the importance of quality forever.
Instead, it means recognising that focusing too heavily on perfection in the beginning can actually be a barrier to entry for many people.
For those just starting out, prioritising quality over quantity might create hesitation, fear of doing something wrong, or frustration from not being able to achieve ‘ideal’ form immediately. It also opens up a whole can of worms around ‘what is ideal technique’, which in the beginning we probably don’t need to worry about too much, provided, that is we aren’t trying to do too much, too soon.
And for those with busy schedules, limited access to gyms, or even those intimidated by the fitness world, meeting the minimum requirements without stressing about perfect technique or ideal exercise selection can build the confidence needed to establish a habit.
The main goal initially, needs to be encouraging more people to just move more, however imperfectly, to start building a habit.
Once this parameter is met, then we can shift our attention to refining form, considering programme structure, and movement quality.
Quality Has Its Place
While my message here may sound like I’m anti-quality, I’m actually just pro-movement and pro-effort, especially in the first instance.
Quality will definitely help when it comes to for maximising results and ensuring longevity in fitness. But it’s a step that makes the most difference once the habit is established.
Once we’re hitting the minimums regularly, focusing on quality becomes the natural next phase. Improving movement quality and understanding helps reduce the risk of injury, builds better body mechanics, and enhances efficiency.
In a progressive approach, movement comes first, and quality can follow. This is not only more sustainable, but it also allows individuals to build a relationship with movement and exercise that feels accessible and achievable.
Movement as a Lifestyle Foundation
Ultimately, regular movement and exercise create a ripple effect in other areas of our lives, from better sleep and mood to increased energy and focus. When the minimums are prioritised, we’re laying a foundation that can support the long-term habit of movement and intentional exercise, which is crucial for sustainable, long-term health.
So, if you’re just starting out, remember that movement is the essential first step.
Focus on hitting the minimum requirements, celebrate your consistency, and know that quality is something we can work on once movement has become a part of your life.
Ready to Get Moving? I’m Here to Help!
If you’re feeling stuck or overwhelmed trying to meet these exercise minimums, you don’t have to go it alone.
Having been coaching in the fitness industry for almost 15 years, I can provide the guidance you need to get moving in a sustainable, effective way.
Whether you’re unsure of where to begin or need help creating a realistic, personalised plan, feel free to reach out and have a chat.
Together, we can build a solid foundation and take the first steps toward a healthier, more active life.
Just drop me an e-mail: info@jlfitnesssolutions.co.uk,
Or book a quick, no obligation chat HERE
References:
- https://www.who.int/news-room/fact-sheets/detail/physical-activity
2. https://www.nhs.uk/live-well/exercise/
3. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html#:~:text=Key%20points,muscle%2Dstrengthening%20activity%20each%20week.
4. https://digital.nhs.uk/data-and-information/publications/statistical/health-survey-for-england/2021-part-2/physical-activity#:~:text=In%202021%2C%2064%25%20of%20adults,20%25%20were%20defined%20as%20inactive.
5. https://www.cdc.gov/nchs/fastats/exercise.htm
