Same Year, But A New You!

Just The Facts

The Department of Health and Human Services recommends at least 150 minutes per week for most adults between the ages of 18 and over. That’s under 30 minutes per day, every day, 5 to 7 days days a week. That’s less time spent exercising than watching your favorite show on television! The fact of the matter is, most adults 18 and over only need around 30 minutes of exercise or vigorous physical activity daily (5 to 7 days a week) to maintain a healthy weight.

We here at NJ Doctors Urgent Care in Pompton Plains and Sayreville New Jersey would like to give you some helpful tips to get you started off on the right path. Here are some basics:

Start off with 30 minutes per day. Afterwards, if you want:

  • You can build more muscle!
  • Lose more weight!
  • Focus on a new look for yourself!
  • Or train for that marathon!
  • Remember to drink lots of water throughout every workout!

With just 30 minutes of exercise or vigorous physical activity per day, you can can rest assured you’ll feel good about your workout program. Why? Because you’ll have mastered doing the basics, and you’ll learn more about what your body can and can’t handle. It’s that easy!

Types Of Exercise You Can Do In 30 Minutes

  • Yoga: Chances are you’ve probably heard someone talk about it in person or write about it online. Yoga is a great way to enhance flexibility, lose weight, and increase stamina. Try doing it for 30 minutes at a time or break it up into intervals of 15+15 or 10+10+10.
  • Cardio: This can be running, jogging, or climbing steps on a machine at your local gym.
  • Mix & Match #1: Try blending a combination of Weights, Sit-Ups, Pushups, and Cardio.
  • Mix & Match #2: Try blending a combination of Yoga, Weights, and Cardio.
  • Remember to drink lots of water throughout every workout!

What’s great about all of the exercises listed above, is that they can be done almost anywhere. At home or at the gym. You can get your 30 minutes of physical activity in almost any location at any time day or night. You can also use a combination of all of those workouts as you progress through your routines and turn your workouts into whatever works best for you!

Don’t Over Do It

Studies have found that people who exercise 60 minutes per day as opposed to 30 minutes per day see almost no differences in their physical or mental health. If you aren’t an athlete? You don’t have to train like one! Physical fitness can be a wonderful and enjoyable experience when it’s done for body maintenance and your overall health. One of the biggest reasons many people stop a workout regime after starting one is they try and do “too much, too soon.” At some point, should you decide to eventually make your workouts longer and more vigorous at some point? You’ll already have the knowledge and tools necessary to make each workout as safe and enjoyable as you possibly can.


A healthy amount of knowledge generally leads to a healthier mind and body. Do yourself a favor and inform yourself before getting into any type of routine you’re unsure about or have any concerns over doing. Don’t be afraid to consult your local healthcare professional and get a physical done to make sure you’re healthy enough to begin any type of new exercise regime. If you’re fortunate enough to live within the great state of New Jersey however? Contact the experts at NJ Doctors Urgent Care in Pompton Plains or Sayreville New Jersey. We’ll be here to help address any concerns you may have regarding your journey towards a healthier you!

Need A Check-Up? Or Do You Have Other Medical Concerns?

Come pay our experts at NJ Doctors Urgent Care a visit! We have two locations available for your convenience: Pompton Plains (973) 530-4362 and Sayreville (732) 952-3627 you may also email us any questions or concerns

We do PCR testing for Covid, Influenza and RSV for ALL ages. PCR results come back the Next day. Just walk in, no appointment needed.