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The best way to maintain a healthy body is to engage in regular physical activity, which has many short- and long-term benefits. The main benefits of exercise can be divided into three categories:
1. Endurance
2. Power
3. Psychological benefits
Exercise helps improve your external fitness and internal health. But it can also have positive effects on mood, energy, sleep quality, and stress management.
How much exercise should I do to be healthy?
The benefits of regular physical activity are many and varied. But how much exercise is necessary to feel the benefits?
According to the official notice, 1 All adults should do two types of physical activity per week:
- Endurance : cycling, walking, jogging, swimming
- Muscle strengthening : weight training, bodyweight exercises, elastic band work, yoga
It is recommended to do 150 minutes of moderate or 75 minutes of intense exercise each week. It is also strongly recommended to do two strength training sessions per week to work all the major muscle groups in your body. Strength training is an excellent way to strengthen your muscles and bones, regulate your blood sugar and blood pressure, and maintain a healthy weight.
Are shorter exercise times still beneficial for health?
Exercising less than recommended isn't a bad thing, according to research, and there are still many benefits.
If a short workout seems more manageable, make it more intense. You'll get the same benefits as a longer, moderate workout. High-intensity interval training (HIIT) is very popular. It allows you to get a high-intensity workout when you're short on time.
Another benefit of short, intense workouts is the adrenaline rush they generate, thanks to the close link between exercise intensity and the production of beta-endorphins. Beta-endorphin is a hormone secreted in the brain that reduces the sensation of pain while triggering a feeling of euphoria. Researchers have discovered that endorphins, 2 also called “feel-good hormones,” are produced in much greater quantities during high-intensity interval training than during moderate physical exercise. 3
Is it necessary to do long sports sessions?
The more time you spend exercising, the more you'll feel the benefits. You'll be stronger and fitter, and you'll be less likely to get sick. But for most people, exercising for several hours a day isn't feasible. This type of exercise is reserved for professional athletes and sportspeople who follow well-organized and supervised programs, as well as a proper diet to ensure optimal performance and recovery.
A little exercise is better than none at all. If you can't manage 30 minutes of exercise five times a week, exercise a little but often to accumulate the benefits over time. The most important thing is to incorporate regular exercise into your lifestyle. That's how you'll reap the most benefits.