If you’ve ever found yourself wondering, “Am I doing enough?” when it comes to your workouts, you’re not alone. It’s one of the most common questions we hear from members at Beyond Measure Fitness.

And with all the conflicting advice out there—10,000 steps, daily workouts, standing desks, high-intensity intervals—it’s easy to feel confused or even discouraged.

So let’s clear it up.

First, Let’s Talk About What “Enough” Really Means

When we talk about “enough” for health and longevity, we’re not talking about building a six-pack or running a marathon. We’re talking about what your body and brain need to:

• Stay strong
  
  

• Prevent disease
  
  

• Maintain independence as you age
  
  

• And enjoy a high quality of life
  
  

The good news? The bar isn’t as high as you might think—and every bit counts.

The Baseline: What the Research Says

The World Health Organization and the CDC both recommend the following as a minimum for adults:

• 150 minutes of moderate-intensity aerobic activity per week
   (Think brisk walking, biking, dancing, or cardio-based group training)
   OR
  
  

• 75 minutes of vigorous-intensity aerobic activity per week
   (Think running, hiking, or high-intensity intervals)
  
  

AND

• 2 or more days of muscle-strengthening activity
   (Targeting all major muscle groups)
  
  

Now, here’s what’s often misunderstood:
This is the baseline for maintaining health, not necessarily for improving fitness, strength, or body composition. But if you’re doing this consistently? You’re already doing more than most people—and your future self will thank you.

How That Looks in Real Life

Let’s break it down into something manageable.

If you train with us 2–3 times per week, and those sessions include a mix of strength training and intervals? You’re hitting the strength recommendation and most of your weekly cardio needs in just a few hours.

Add a few walks, hikes, or active minutes chasing kids or grandkids? You’re more than covered.

This isn’t about perfection—it’s about movement accumulation.

Every bit adds up. Walking the dog. Gardening. Taking the stairs. Standing while folding laundry. A 10-minute stretching routine. It all counts.

Strength Training: The Underrated Secret Weapon

We can’t talk about longevity without talking about muscle.

Muscle is what helps you get off the floor, carry groceries, walk up stairs, and avoid injury as you age. It’s protective. It’s metabolically active. And for women especially, it becomes even more important after age 40 due to hormonal changes and the natural decline in bone density and muscle mass.

At Beyond Measure Fitness, we design every session to build strength in a way that’s safe, personalized, and progressive—no matter your current level.

What If You’re Just Starting?

Start where you are. Walk more. Stretch in the morning. Do two workouts this week instead of one.

We often remind our members: motion is lotion. You don’t need to be perfect, just consistent. What matters most is finding a routine that you can sustain, and building from there.

Bottom Line

If you’re:

• Strength training 2+ times per week
  
  

• Staying active most days (even with short walks or bursts of movement)
  
  

• Getting your heart rate up a couple times a week
  
  

…then you’re doing enough to support long-term health.

You’re building a foundation that helps you move well, live well, and age well.

And if you’re not quite there yet, no shame. Start small. Stay consistent. The best time to move your body is always now.