How often is enough?

You know you should be keeping active. You’ve read about the seemingly endless benefits of exercise. But just how often do you really need to exercise?

Perhaps you’ve given yourself weight loss goals, or you want to bulk up. Or maybe you simply want to maintain your health and fitness for a good life.

Unfortunately, there is no simple answer. Everyone is different. But science can give us some general guidelines for physical activity:

A weekend warrior isn’t fit enough!

Training once or twice a week is better than nothing, but to reach or maintain the health benefits of exercise, 3 times a week is the minimum. 

If you are a busy career climber, try to supplement your weekend workouts with at least one more session during the week. The benefits escalate quickly when you do so.

Don’t weaken weekly schedules

If you’re a weekly trainer, make sure you stick to a regular habit of at least 3 days per week. The key is to keep it regular. 

If you skip one of those days in any week, you may think it doesn’t matter because you’ve already been to the gym at least once or twice. But your health benefits do notice.

Even beginners need the minimum

If you’re new to exercise, you may think staring slowly means once or twice a week. That really isn’t enough to kickstart your health. 

You can start with spending less time in each session and then building up gradually from there, but you will still need at least 3 days per week.

Building ideal fitness 

Of course, 4 or 5 days a week is even better than 3, especially if you’re already quite fit or if you have specific goals. 

Even so, remember to include a rest day between sessions if possible. Or switch between different types of exercises.

Planet Fitness has clubs across South Africa. Use the Club Locator to find your nearest, or click here to experience a week free trial if you’re not a member.

Morning Vibes


Are you feeling the energy this morning? If not, here’s how to kickstart your day and learn to love your mornings. 

See the light

Make the first step out of bed towards the light, outside. Or open the curtains and lift your eyes to the light. If its still dark outside, turn on the lights. Natural light is the best way to wake your brain, though, so if you do feel foggy in the morning and don’t have access to sunlight, consider investing in a sun lamp or light box.

Take a moment

When you first wake up, think about something you feel grateful for, or something you have planned for later that you’re looking forward to. It can be something small like a tasty meal you have in mind or a call with a friend. Any thought that is pleasant to you will make you feel less sleepy or grumpy and rouse your brain.

Start at the gym

After a good night’s sleep, most of us feel better. An early morning workout is one of the best ways to ensure you’ll get a good sleep later, when it’s bedtime.  A workout also gets your blood flowing and your nervous system revved up. Another option for a restful night’s sleep is to schedule in a yoga class during the day. 

Get into early morning workouts

In fact, an early morning workout is a good idea for many other reasons too.  It gets your metabolism going and helps you to burn more calories throughout your day. Follow your workout with a good, healthy breakfast. 

Studies also show that morning workouts help lower your blood pressure, and if you workout before eating breakfast, it helps to protect against type 2 diabetes by protecting you against insulin resistance and glucose intolerance.

When exercise becomes a part of your regular morning routine, you’ll boost your longevity, immunity and mood.

There’s no better way than to experience the energy for yourself. There are Planet Fitness and Just Gym clubs nationwide in South Africa. Click here to experience a 7 day free trial.