We hear all sorts of conflicting advice about the ideal amount of exercise. Should we sweat it out for hours on end, or are a few well-targeted minutes enough? Between doctors’ advice, recommendations from seasoned athletes, and our own feelings, it’s hard to know for sure. So, how long should we actually train to stay in shape? Spoiler alert: it’s not necessarily as long as you think!
Why is physical activity essential to your health?
Before we talk numbers and minutes, let’s get back to basics: why is movement so crucial? The human body was never designed for immobility. In prehistoric times, our ancestors spent their days hunting, gathering, and fleeing predators. Today, our enemies are more insidious: sedentary lifestyles, stress, chronic diseases… and that’s precisely where exercise comes in.
- It boosts the cardiovascular system and reduces the risk of hypertension.
- It maintains muscle and joint health, preventing pain and stiffness.
It acts as a natural antidepressant by stimulating the production of endorphins.
It helps regulate weight and promotes a better metabolism.In short, exercise is not only good for the body, but also for the mind. But how much time should you dedicate to it? What is the ideal amount of exercise per week?If you’re looking for a universal answer, let me tell you right now: there isn’t one. It all depends on your age, your physical condition, and your lifestyle. But fortunately, there are still some guidelines that can help.
- According to the World Health Organization (WHO)
- to be healthy, you should aim for: At least
- 150 to 300 minutes of moderate physical activity per week (brisk walking, leisurely cycling, gentle swimming, etc.) Or
75 to 150 minutes Intense activity (running, HIIT, team sports, etc.) And ideally,
two strength training sessions
(weight exercises, dynamic yoga, Pilates, etc.) It might seem like a lot, but when you think about it, it only represents
- 30 minutes a day
- of moderate activity, five days a week. And even then, you can break it up! Ten minutes in the morning, ten minutes at noon, ten minutes in the evening, and there you go.
- The most important thing is consistency. A marathon once a year won’t make up for twelve months spent on the couch. It’s better to move a little every day than to launch into marathon workouts… and stop three weeks later.
Should you prioritize cardio or strength training? Ah, the eternal debate! Some swear by running, others can’t imagine a week without their weight training session. But in reality, to be healthy, it’s not about choosing one side, but rather balancing the two.
- Cardio (running, swimming, cycling, dancing, etc.) is essential for:
- Strengthening the heart and improving endurance.
Burning calories and regulating weight.
Reducing stress thanks to the famous endorphins.
Strength training (bodyweight exercises, dumbbells, Pilates, etc.) plays an equally important role:
It preserves muscle mass, essential as we age.
- It improves posture and reduces back pain. It boosts metabolism, even at rest (yes, more muscle = more calories burned).
- So why choose? Ideally, you should alternate between the two, depending on your preferences and schedule. A jog on Monday, a weight training session on Wednesday, a bike ride on Saturday… You don’t need to be an athlete; the key is to move regularly and enjoyably. How to easily integrate physical activity into your daily life? If you’ve ever tried to squeeze an hour of exercise into a busy schedule, you know it’s not always easy. Between work, family, and unexpected events, there’s always a good excuse to postpone your workout. The key? Don’t see exercise as a chore, but as a daily habit.
- Here are a few tips for getting active without (too much) thought about it: Choose active transportation:
- forget the elevator, get off a stop early, walk while talking on the phone. Make exercise a habit:
setting aside a specific time each week helps you stay on track.
Opt for short but effective workouts:
20 minutes of HIIT is sometimes better than an hour of low-intensity exercise.
Find an activity you enjoy:
- dancing in your living room is exercise too (and it’s fun as well)! Ultimately, the idea isn’t to disrupt your schedule, but to naturally incorporate movement into it. Once you get into the habit, it becomes as instinctive as brushing your teeth!
- Listen to your body: the golden rule We’ve all felt that little pang of guilt when skipping a workout. But if there’s one thing to remember, it’s that the body isn’t a machine! Sometimes it needs rest, and you have to learn to listen to it.
- A few signs not to ignore: Excessive fatigue:
If you feel exhausted after every workout, you might be overdoing it.
Persistent pain:
A lingering muscle soreness, a stiff knee… don’t let it go.
