Exercise schedule

[stinky]

Hi all, can any seasoned exercisers give me some advice please.
I do 20 mins of yoga morning and evening every day, different types eg, hatha, yin restorative etc. Plus an hour's class once a week.

In addition 5 minutes of weight/ kettlebell exercises at each session.
So 40 mins yoga daily and 10 mins weights daily. Via tube videos.

This works well for me but I keep reading about exercising for longer periods but just 3 times a week being what most people seem to do.

Is my schedule good enough or should I be doing something different?

Good enough for what? What is the goal?

if you enjoy your exercise routine: are happy to sustain it, and you are meeting whatever needs you have with it, then it’s “enough”.

Ah good point!
Good enough for bone density and general fitness, am aware at 57 I need to improve this.
Thanks for replying

There are choices of exercise that would be more effective for your purpose. Yoga certainly has some impact on bone density, how much is up for debate. It’s likely to be a lot less than resistance or weight exercises.

Definitely good for general health though!

As far as doing more, there’s a point of diminishing return on exercise benefits. The studies show that 150 minutes per week is the rough “minimum effective dose” to see benefits in all areas including bone density. After that point, you will still get some benefits, but in decreasing amounts as you add more. You’re doing far more than that, and it seems like this is sustainable for you and you’re happy with it, so adding more isn’t necessary for the results you want.

do you do any cardio?

add that as well, even if it's just a brisk walk 3 times a week, i.e. you get out of breath & sweaty.

I'm having trouble believing that yoga reliably helps improve bone density.
This study is based on results for 43 people...

I'd do something with impact or higher resistance (walking, jumping, rowing) if I wanted exercise to help with bone density.

I do 3 or 4 hiit workouts some longer than others so 20 mins - 40 mins, usually with 5kg weights or a 12kg kettlebell (for swings)

I dog walk about 2 hrs a day.

Sometimes the dog walks incorporate a run. Sometimes I do a run in addition. Sometimes I go for a swim (40 lengths in 30 mins)

I am mid 40's and this is enough for me.

This sounds good OP, any exercise is better than no exercise :)
Could you work in some cardio a couple of times a week too? A jog/cycle/swim maybe, whichever you enjoy the most. Or a game of tennis/badminton/whatever? Anything to get your heart rate up a bit.

I'm not sure such short weights sessions will be doing much good (as strength training - you will be burning a few calories, and moving, which is good).

www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/

NHS guidelines say:

"To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity." (this would not be achievable in 5 minutes)

and "do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week".

To train muscles, you need to be challenging them, and that takes time, with rest between sets. Five minutes (maybe ten) of daily core exercises might help, but for larger muscle groups you need longer and fewer sessions.

I am 55 and I strength train 4/5 times a week (rotating the muscle groups and with some more focussed on skills practice than training to failure), walk a lot, try to run 2/3 times a week and do a weekly bootcamp class most weeks.

Thank you all for the tips/advice. I do Nordic walking/cycling 2 mornings a week so hopefully this covers cardio, also walk 20 mind to and from work 3 times a week, (although this is not a fast pace as I don't want to arrive sweaty 😅).

It looks like I need to add in a couple of longer weights sessions at a gym each week, will investigate gym membership.
Many thanks for all the help!

If you have any goal, then increase your workout time. Because some people are set some weight loss goal. So better to think about your weight loss goal. If you don't have any weight loss goal, then you can do it regularly for your body fitness.