Many of us overestimate our exercise levels – here’s how to calculate how much you really do

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Even if you exercise everyday – whether that’s at home, at the gym, or taking your dog for walks – you might not be getting as much physical activity as you think you are.

One of the reasons people tend to overestimate their physical activity levels is because they don’t understand what is meant by . Not only could this mean people aren’t getting enough exercise, it could also mean those who do regularly exercise aren’t getting as much benefit as they might think they are. Fortunately, we can easily assess exercise intensity by measuring our heart rate during exercise.

To calculate the target heart rate you need to achieve for the different exercise intensities, you first need to know your resting heart rate as well as your estimated maximum heart rate. Your resting heart rate can be measured by counting how many times your heart beats per minute while at rest. For an average adult, a healthy resting heart rate can be anywhere between 60-100 beats per minute. Your estimated heart rate maximum can be calculated by subtracting your age from 220.

For example, I have a resting heart rate of 45 and my estimated maximum heart rate is 187. To exercise at moderate intensity , my heart rate would need to reach between 102 and 123 beats per minute during exercise. Anything above this would be considered vigorous intensity exercise. Now that we know what moderate and vigorous intensity exercise is, let’s put it into context to see how much exercise we may actually be doing. Let’s say you go for a walk 5 days a week for 30 minutes. This would add up to 150 minutes of activity per week but are these exercise bouts intense enough? Be mindful of your pace, whether or not you stop during your walks, and how exerting it feels.

 

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