Tips & Tactics for Nailing Your Summer Exercise Goals

With warmer weather finally upon us, many people are finding their way outdoors for a bit of exercise. From walking trails to doing laps, exercise is great for your physical and mental health.

One question I often get from patients starting a new fitness program is ‘how much exercise do I need to make a difference?’  

The general wisdom—and guidelines from the Centers for Disease Control and Prevention (CDC)—is to aim for 150 minutes of physical activity a week. At first blush that may sound like a LOT of activity but when you consider you can spread it out over seven days (e.g., roughly 20 minutes per day), you realize it’s really quite achievable—especially if you further break those 20 minutes into four 5-minute chunks.

Of course, your age and overall health also play a role in determining how much exercise you should get. For guidance on setting your own goals, check out these links from the CDC:

• Children and adolescents
• Pregnant and postpartum women
• Adults
• Older adults
• Adults with chronic health conditions and disabilities

As we all know, the hardest part of any exercise routine is getting started. The CDC offers these easy-to-implement suggestions for adding exercise to your regular routine:

• Look for ways to reduce time sitting and increase time moving. For example, make it a tradition to walk before or after dinner.
• Set aside specific times to make physical activity part of your daily or weekly routine. If you’re a planner or tracker, this diary from the CDC may prove helpful.  
• Start with activities, locations, and times you enjoy. For example, you might like morning walks in your neighborhood; others might prefer an online class after work.
• Try activities with others in your household for motivation and mutual encouragement.
• Start slowly and work your way up to longer or more challenging activities.
• Use free apps and websites to find fun ways to be physically active or new places to put some variety in your activity routine.

We’re fortunate that our region is filled with countless free outdoor fitness options. Here are just a few options that you may want to explore:

VERMONT

Bennington/Manchester

Shires Outdoor Adventure & Recreation Group

Visit for a list of local hiking, biking, fishing, and caving options.

Wilmington

Hiking

Biking

MASSACHUSETTS

Williamstown

Hiking

Biking

Mountain biking

NEW YORK

Cambridge

Hiking

Mountain biking

Hoosick Falls

Walking

Scott Rogge, MD is a cardiology specialist at Southwestern Vermont Medical Center.