How long should one exercise?

VHO - Amidst the hustle and bustle of life, many people are starting to pay more attention to exercise to maintain their health. Some choose to jog every morning, others take advantage of the gym after work, and some simply try to walk more each day. But a common question is: How long should one exercise for?

In reality, the longer you exercise, the healthier you become. What matters is suitability to your physical condition, goals, and ability to maintain it long-term.

30 minutes a day has brought many benefits.

According to the World Health Organization's recommendations, adults should aim for approximately 150–300 minutes of moderate-intensity exercise per week. Divided evenly, this translates to about 20–45 minutes per day.

Simple activities like brisk walking, cycling, light swimming, yoga, or slow jogging are all considered beneficial exercise. High-intensity workouts or spending hours in the gym aren't necessary to be considered "enough."

Numerous studies show that maintaining a regular exercise routine improves cardiovascular health, reduces the risk of obesity and diabetes, and also promotes positive mental well-being and better sleep.

Regular, infrequent exercise is better than overtraining.

A common occurrence is that many people train very hard in the first few days but quickly give up because they are too tired or can't manage their time.

Fitness trainers suggest that the body responds better to consistent daily exercise rather than cramming for short periods. Maintaining just 30 minutes a day, 5 days a week, yields far more positive results than simply "catching up" on exercise on weekends.

Overtraining can also lead to prolonged fatigue, muscle soreness, insomnia, or increased risk of injury. This is especially true for beginners, as increasing intensity too quickly often makes it difficult for the body to adapt.

The duration of the workout will vary depending on the goals.

If the goal is simply to maintain health and increase flexibility, about 20–30 minutes of exercise each day is relatively appropriate.

Meanwhile, those looking to lose weight typically need longer workout sessions, around 45–60 minutes, combined with a proper diet. Cardio exercises interspersed with strength training are generally considered more effective than jogging alone.

For those training to build muscle, the duration can range from 45–90 minutes depending on the training plan. However, effectiveness depends not only on the training time but also on nutrition, sleep, and the body's recovery ability.

It's not just about exercising; the body needs to be active throughout the day.

An hour at the gym may not be enough if you spend most of your time sitting in front of a computer screen.

Many experts encourage office workers to stand up and walk around after every 45–60 minutes of work, incorporating walking or light exercise throughout the day to reduce the negative effects of a sedentary lifestyle.

Even small changes like taking the stairs, walking after meals, or doing some light exercise at home can contribute to long-term health improvements.

The important thing is to find the right rhythm of movement.

Not everyone needs to pursue high-intensity workouts or demanding fitness goals. For many, maintaining a healthy body, getting good sleep, and having a positive mental state is already a worthwhile achievement.

Therefore, exercise should not become a pressure to "burn calories" or push yourself too hard. A suitable exercise schedule that fits your lifestyle and can be maintained long-term is the most important thing.

Source: https://baovanhoa.vn/doi-song/tap-the-duc-bao-lau-la-du-231464.html