{"id":476437,"date":"2026-05-31T18:14:15","date_gmt":"2026-05-31T18:14:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/476437\/"},"modified":"2026-05-31T18:14:15","modified_gmt":"2026-05-31T18:14:15","slug":"how-busy-women-can-realistically-hit-10-hours-of-exercise-a-week-and-unlock-the-biggest-health-benefits","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/476437\/","title":{"rendered":"How busy women can realistically hit 10 hours of exercise a week \u2013 and unlock the biggest health benefits"},"content":{"rendered":"

A huge new study<\/a> published in the British Journal of Sports Medicine \u2013 which analysed the activity levels of more than 17,000 participants \u2013 suggests that to achieve a substantial (defined as greater than 30%) reduction in heart attack and stroke risk, adults should aim for 560\u2013610 minutes of moderate-to-vigorous physical activity per week. That\u2019s considerably more than the current 150-minute minimum guidelines for health benefits, so it\u2019s perhaps unsurprising that only 12% of people in the study achieved it. <\/p>\n

It\u2019s not to say there wasn\u2019t any reduction in risk for lower totals \u2013 just not what scientists class as \u2018substantial\u2019. And it\u2019s also important to note that the study was observational, meaning it cannot prove any kind of direct link; just association. It could be the case, for instance, that participants were already healthier and fitter than the general population. Plus, neither sedentary time nor less vigorous exercise were measured. <\/p>\n

When WH put the findings to personal trainers, they were very keen to stress that something is always better than nothing \u2013 and they also had some useful tips for giving it your best shot at getting those golden 10 hours in. <\/p>\n

4 tips for adding more movement into your week<\/p>\n

Olivia Horncastle<\/a> is a personal trainer helping busy women and mums fit exercise into their schedules. <\/p>\n

Habit stack <\/p>\n

\u2018I get my busiest clients to habit stack movement \u2013 so every time they fill up a kettle, they might do some squats<\/a>, when they brush their teeth, they might do a wall sit<\/a>,\u2019 says Horncastle. \u2018Other small things like trying to take calls while walking, or stretching<\/a> in front of the TV at night work well. It doesn\u2019t need to always be adding a full workout \u2013 all small additions help.\u2019<\/p>\n

5-minute workouts matter<\/p>\n

\u2018Even starting with a 5-minute bodyweight circuit<\/a> and building that up over time starts a habit \u2013 something is always better than nothing.\u2019<\/p>\n

Set yourself daily or weekly challenges<\/p>\n

That might be trying to do 50 squats throughout the day, increasing your steps by parking further away at the shops, or taking the stairs instead of the lift, says Horncastle. <\/p>\n

Tie exercise into your social plans <\/p>\n

\u2018Instead of drinks with friends, I might suggest we go for a walk and grab a drink at the end, or try a new Pilates<\/a> class instead of brunch etc.\u2019<\/p>\n

What type of exercise should you prioritise?<\/p>\n

Michael Baah<\/a> is a strength coach and oncology exercise specialist working with busy professionals, athletes and people recovering from cancer. \u2018All that protection for your heart works best if you maintain your muscle mass, too,\u2019 he cautions. \u2018If you walk a lot but never do any strength work, you actually lose muscle<\/a> faster, and after age 30, women naturally lose about 1% of their muscle every year unless they use it.\u2019<\/p>\n

Baah recommends doing three 45-minute strength sessions a week, using simple, compound moves (think: squats and deadlifts<\/a>) that work your whole body. \u2018You should finish each exercise feeling like you could maybe do just one or two more reps \u2013 this is the safe and effective method we use in clinics.\u2019<\/p>\n

\u2018The rest of your target comes from walking<\/a>,\u2019 adds Baah. \u2018Just 40-50 minutes of brisk walking every day gets you there easily. Add a swim, yoga or dance<\/a> class once a week if you like, and you\u2019re all set.\u2019 <\/p>\n

But don\u2019t forget to adequately fuel<\/a>, notes Baah. \u2018Once you\u2019re moving regularly, food matters, too. You need enough protein<\/a> every day to help your body get stronger \u2013 aim for 1.4-1.8g for every kg of bodyweight. Without this, you do the work but miss out on the best results.\u2019<\/p>\n

If you\u2019re more deterred than motivated by the recent study results, Horncastle wants to leave you with a few words. \u2018Start small and slow, whether that\u2019s one workout a week and building up, or starting with a few small walks \u2013 that\u2019s how you achieve long-term, consistent change.\u2019<\/p>\n

\u2018And don\u2019t compare yourself \u2013 who cares if Susan does hot yoga five times a week? She isn\u2019t living your life. You need to find what works for and benefits you, but is realistic, too.\u2019<\/p>\n

One of our most frequently asked questions here at Women\u2019s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo<\/a> exactly how to do it. In this 4-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.<\/p>\n

Get the plan<\/a><\/p>\n

\"4<\/a>\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n