How Much Exercise Is Enough? Reclaiming Movement as Medicine
Oct 16, 2025
It’s one of the most common questions we hear:
How much exercise should I be doing?
And for many women, especially those of us over 35, that question carries layers—guilt, confusion, and the echo of decades of “shoulds.”
But when we strip it all back, the real question becomes:
How can I move my body in a way that supports my vitality, balance, and joy?
The 150-Minute Foundation
According to the American Medical Association, the sweet spot for general health is 150 minutes of movement per week. That’s five half-hour sessions, or however it fits your week best.
But that’s just the baseline—the place to begin, not the place to stop. Movement isn’t punishment; it’s how your body sings its aliveness.
The “Huffy Puffy” Principle
Kristina calls it the huffy puffy zone—when you’re working hard enough that it’s hard to chat, but you’re not gasping for air.
That’s when your heart is growing stronger, your hormones are balancing, and your mind is getting a delicious endorphin bath.
A simple rhythm to try:
- 4 minutes at 80% of your max heart rate (think brisk walk, jog, or hill climb)
- 4 minutes of recovery at 50–60%
Repeat four times—about half an hour.
It’s not about perfection or pace—it’s about consistency and effort. And yes, walking totally counts.
Lifting Heavy, Living Fully
After 35, strength training becomes essential. Muscle is the tissue of youth—it keeps your metabolism humming, your posture upright, and your balance strong.
Start small, learn good form, and don’t be afraid to get strong. Twice a week of resistance work can completely transform how you move through the world.
As Kristina says, “Thou shalt be weight training!”
The Feminine Flow of Movement
Yoga, Pilates, and bodyweight work offer the other half of the equation—mobility, flexibility, and grace.
They’re not optional extras; they’re the practices that weave your strength into softness and keep your nervous system soothed.
Even a single class a week can improve balance and lower stress levels.
And remember—breathing is movement, too.
Pranayama (yogic breathing) literally massages your heart, increasing heart-rate variability and calming your entire system.
Move Because You Love It
Here’s the truth:
The best exercise is the one you’ll actually do.
If you love it, you’ll keep coming back.
Movement should feel like a celebration of what your body can do—not a punishment for what you ate, or a chore to cross off.
So, whether it’s walking, dancing, swimming, hiking, or rolling out your mat, start where you are and move with intention.
A Final Word from Yoga to Transform
Your body is sacred.
It was designed to move, breathe, and express life in all its beauty.
Let exercise be your devotion to that aliveness.
Let movement be your prayer.
You don’t need to chase “enough.”
You just need to move with love.
✨ Namaste ✨
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