




HealthySELF: How much exercise do we need for good health?

MM: The reality is that all exercise -- even just one minute -- provides some health benefits. Just 10-15 minutes of exercise strengthens your heart (it is a muscle after all), and keeps it pumping blood like a champ! Your digestive system metabolizes food better, you release excess bloat faster and you're better equipped to burn fat. Exercise also releases feel-good hormones that help enhance mood and reduce stress. A bonus: You'll feel so good, you might find yourself WANTING to exercise longer.


MM: Ideally, your baseline level of activity should be at least 15-30 minutes of consistent exercise per day. But there's a difference between health benefits and maximizing fat burning. Want to lose weight or body fat? Then you should be doing 45-75 minutes of exercise per day, five days a week, to really take your body to the next level.

HS: So if we can't squeeze in 30-60 minutes at the gym, should we just skip working out altogether?

MM: We have all been there, the "all or nothing" mindset. Basically, if we cannot get our exercise in the exact way we think we should, we bail on it. I know this mindset all too well, and it ends up failing me and my clients every time. The reality is that life happens (unforeseen circumstances) and when it does, you must adjust, be flexible and remember that all exercise is a good. If you wake up late or have a tough day at work and getting to the gym is not an option, do your best to squeeze in 10-20 minutes of exercise -- even if that just means running stairs at the office. You can make it happen -- it's easier than you think!

HS: Any other fat-burning tips?

MM: It's really important that you diversify your exercise and do a mixture of fat-burning cardio (e.g. stair-climbing, jogging, walking hills) and high-intensity cardio (e.g. sprints, running stairs, Spinning) along with some strength training that activates your core muscles (e.g. Pilates, yoga, weight training). And develop a passion for exercise. Don't do exercise you dread -- that's the quickest way to burn out. Instead, explore different workouts and have fun with your activities. Exercise should be a highlight of your day, not a chore.

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