How much should one walk every day: Experts say that if a person cannot run for 30 minutes due to lack of time, then short exercise sessions can also be beneficial for health. According to the World Health Organization (WHO), adults should do at least 150 minutes of moderate intensity aerobic exercise (such as brisk walking) or 75 minutes of intense exercise (such as running) a week. This exercise can be activities like running, swimming, cycling or team sports. Also, it is necessary to do muscle strengthening exercises (such as weight lifting or sprinting) twice a week.
Is housework also exercise?
Everyday activities such as playing with children or walking to the bus stop also contribute to total physical activity. Activities such as mopping the floors can fall under moderate intensity activities.
Are short exercises effective?
A 2019 analysis found that even short exercise sessions done several times a day can have a positive effect on heart and lung capacity, blood pressure, and cholesterol. It also showed signs of weight loss in some cases. In a common model, participants were divided into two groups – one did 10-minute exercises three times a day, five days a week, while the other group did 30-minute sessions at a time.
Even very short sessions can be beneficial
Another study this year asked young adults to do short bouts of exercise lasting just 3 minutes and 20 seconds, three times a day, three days a week. This included 20 seconds of intense sprints. As a result, their aerobic capacity improved, which is a key indicator of longevity and health. However, this approach may not be enough to lose weight.
Less time, more intensity
Research shows that if the exercise session is shorter, the intensity should be higher. For example, one minute of intense exercise can be equivalent to two minutes of moderate exercise.
Are longer sessions even needed?
If you are preparing for a marathon or a long distance race, then long-term exercises will be necessary so that the body can be ready for it. Long-term exercise can also provide more benefits for mental health. Exercising for up to an hour has been shown to reduce symptoms of stress and depression. It is better to do it in short sessions rather than not exercising at all. If there is a shortage of time, then just one minute of intense exercise three times a day can also be beneficial for health. But remember, the shorter the session, the more intense it should be.
