What does a healthy fitness and mindfulness goal look like?
One of the most common questions for people starting out a fitness practice is: How much do I need to do to see results?
The answer: it depends on your goals! That said, we've seen our students get great results from practicing 1-3 times a week on Ompractice, regardless of their individual goals.
Find Your Perfect Fit:
Our ultimate wish for you? Helping you find a range of classes that fit your life and make you excited to come to class! Brute forcing exercise and extreme regimens almost never work – we want you to find classes you love that inspire you to build consistency. We recommend a bit of trial and error to figure out what works best for you.
Recommended Guidelines
You may have heard the recommendations from the American Heart Association:
Aerobic Activity: Get moving for 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. (This breaks down to about 30 minutes, 5 days a week, and could include Ompractice classes, walking, gardening, and more!)
Strength: Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week. (Any of our vigorous classes or strength training can fit the bill here.)
Extra considerations for Active Aging: As we age, include weekly activities that specifically work on balance. (Tai Chi is a great addition for this!)
Start Small and Build Up
For most people, if you are just starting out, that number can feel overwhelming! Our best tip? Start small!
Getting Started on Ompractice
Start slow to build a habit! Here's what we recommend that you work towards. A class a week is a great place to start!
Start Slow to Build a Habit: A class a week is a great place to start! Choose one weekly movement-based class as your go-to recurring class. This can include our beginner yoga classes, Tai Chi classes, Yoga Therapy, or gentle or restorative classes.
Add Variety: Add one variety class each week. This is a chance to try something new. Consider a short class such as Yoga for Tight Shoulders & Neck or something totally different like Pure Sound to Ground - A Meditation & Sound Bowl Experience, or Peaceful Flow - Deep Stretch & Deep Relaxation.
Supplement with Mindfulness: Get in some guided meditation or breathwork whenever you can. We have a range of meditation, yoga nidra, breathwork, and soundbowls on the schedule. These can be taken seated or lying down. Working with your mind can provide outsized benefits in your day-to-day life just like traditional fitness.
Tips for Getting Started:
Use Our Class Recommendations: Enter your preferences, and based on your interests, we’ll recommend both live classes and videos we think you’ll like. Want to update your results? Click here to change your preferred modalities or experience level. (⭐️ Recommended classes are marked with a star on the schedule!)
Build a Habit: Once a week when starting out is a great goal. As you progress, we help you set new goals: increasing vigorous activity, learning or expanding on a new skill, or building up to more classes a week.
We're Here to Help:
More questions? Just ask! We're always happy to sit with you and set up your personal goals to make the most of your time in the community and practicing with us!
PS: Not an Ompractice member yet? Sign up for a free week of classes to try us out and discover the Ompractice difference!