How much exercise do I need?

Did you know you can feel amazing all summer long just by exercising regularly? Exercise improves cardiovascular health, lowers blood pressure and cholesterol, and produces feel-good chemicals in the brain which can make you feel more calm and at peace. How much exercise is enough to see results?

The American Heart Association (AHA) recommends exercising at least 150 minutes each week for adults. If you are just starting out the AHA recommends moderate exercise 10 minutes twice a day. That means you can take your dog (or coffee) outside for a 10 minute power walk, lift weights for 10 minutes in front of the TV, or do a 10 minute HIIT routine.  Start with those simple 20 minutes a day and you’ll be feeling amazing all summer long! When you are ready to take it up a notch, follow these additional AHA Recommendations:

For Overall Cardiovascular Health:

At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150


At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of moderate- and vigorous-intensity aerobic activity


Moderate- to high-intensity muscle-strengthening activity at least 2 days per week for additional health benefits.

For Lowering Blood Pressure and Cholesterol

An average 40 minutes of moderate- to vigorous-intensity aerobic activity 3 or 4 times per week

AHA approved activities you can do any time of day:

Walking, running and jogging



Dancing and aerobics

Climbing stairs

Playing sports

Strength training and weights


Maximize Your Results

For best results we recommend taking one capsule of Balance and Burn® at the beginning of each 30 minutes of exercise. This will increase the body’s ability to make lean tissue and burn fat while exercising.