2023-09-01 09:39:39
September 01, 2023
Physical activity is necessary to maintain good physical and mental health. But then, how to implement these recommended 30 minutes of exercise per day? Here are some ideas to help you.
“For adults, it is recommended to practice 30 minutes of physical activity (…) of moderate to high intensity, at least 5 days a week, avoiding going 2 consecutive days without practicing”, recalls the “Ministry of Health. ” 30 minutes d’moderate daily physical activity reduces the risk of cardiovascular disease by 30% », specifies the French Federation of Cardiology (FFC).
But do not panic, “these 30 minutes do not necessarily need to be done continuously or intensely”continues the FFC. “What counts is the total volume: for example, three times ten minutes, which is the minimum desirable duration. Without forgetting the regularity: almost every day of the year. » Difficult to achieve? So dig into the following tips:
Replace 30 minutes spent in front of a screen by a daily walk of the same duration. Take advantage of this walk to listen to your favorite music or why not an audio book or a podcast.
If you prefer to stay at home, time your exercise periods to coincide with watching your favorite series. History of mixing the useful with the pleasant. While watching the show, lift weights or do sit-ups, walk on a treadmill, pedal a stationary bike, jump rope, or stretch.
Take the stairs and avoid the elevator. “Start with small goals of going down the stairs one day and up the next day, and alternate until you can take the stairs both ways on the same day,” recommends the Canadian Cancer Society.
Take at least 10,000 steps a day. Walking remains the best way to achieve this goal. The World Health Organization (WHO) recommends 10,000 steps per day. It may sound like a lot, but most of us do regarding half of that in a normal day. That means just add the other half to make 10,000.
If you prefer to cycle or swim, know that 1 minute of cycling is equivalent to 150 steps, and 1 minute of swimming is 96 steps.
In the office, get into the habit of traveling to discuss a file with a colleague instead of calling or sending an email.
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Source : Canadian Cancer Society – French Federation of Cardiology – Ministry of Health – WHO
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Written by : Dominique Salomon – Edited by: Vincent Roche
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