2024-01-31 06:00:31
Regular physical activity is essential for maintaining good health and preventing many diseases. You might think that you need to dedicate hours every day to exercise to reap the benefits, but did you know that just 20 minutes of physical activity a day can already provide many benefits? Here we’ll explore the benefits of a 20-minute session of physical activity per day and discover how you can easily incorporate this habit into your daily life.
According to the WHO, it is recommended to practice at least 150 minutes of moderate-intensity physical activity every week, which equates to approximately 21 minutes per day. However, if you can’t devote that much time to exercise, know that even 20 minutes a day can already be beneficial for your health. Studies have shown that the intensity of physical activity is more important than its duration. So, 20 minutes of high-intensity exercise can be as effective as 40 to 45 minutes of exercise at a slower pace.
The benefits of a 20-minute physical activity session per day
1. Increased energy
A 20-minute session of physical activity can stimulate your body and improve blood circulation, which helps you revive metabolism and boost your energy. You will be able to start your day with vitality and enthusiasm.
2. Stress reduction
Stress is a reality of modern life, but it can have detrimental effects on our physical and mental health. A 20-minute session of physical activity per day can help reduce levels of stress-related hormones, such as cortisol. Additionally, exercise promotes the release of neurotransmitters such as serotonin and dopamine, which are known to improve mood and well-being.
3. Improved long-term brain health
Besides the immediate mood benefits, regular exercise can also have long-term positive effects on brain health. During exercise, the brain releases a substance called brain-derived neurotrophic factor (BDNF), which may protect against emotional disturbances and depression caused by chronic stress. Additionally, exercise promotes the production of gamma-aminobutyric acid (GABA), a neurotransmitter that promotes relaxation and serotonin production.
4. Maintaining body weight and reducing health risks
Regularly engaging in physical activity for 20 minutes a day can help you maintain a healthy body weight and reduce the risk of many diseases, including cardiovascular disease, type 2 diabetes, and obesity. Walking is a simple and accessible activity that can be done for 20 minutes a day and has many health benefits.
5. Muscle strengthening and preservation of bone mass
Although physical activity for 20 minutes a day is more focused on maintaining general health, it is also recommended to add muscle strengthening exercises to your routine. These exercises, such as weight training or push-ups, can help you preserve muscle and bone mass, which is especially important as you age.
What is the best exercise for a 20 minute session of physical activity per day?
There is no single exercise that is right for everyone, as it depends on your personal preferences, fitness level, and goals. However, here are some popular exercises that can be done in 20 minutes to help you achieve your fitness goals:
Fast walking : A simple brisk walk can be a great way to exercise for 20 minutes a day. You can choose a pleasant route around your neighborhood or go to a park to enjoy nature while exercising.
The bike : Whether on flat terrain or with a few hills, cycling for 20 minutes a day can be both fun and beneficial for your cardiovascular health.
Swimming : If you have access to a swimming pool, swimming is a complete exercise that uses every muscle in the body. Swim a few laps for 20 minutes to build your endurance and improve your coordination.
Bodybuilding exercises : If you want to strengthen your muscles, you can spend 20 minutes a day on strength exercises such as push-ups, squats and lunges. You can also use weights or resistance bands to increase the intensity.
Cardiovascular exercises : To burn calories and improve your cardiovascular fitness, you can opt for exercises such as burpees, rope jumps or jumping jacks. These intense exercises can help you achieve results in a short time.
It is important to remember that the key to a 20-minute physical activity session per day is to maintain a high intensity to maximize the benefits.. You can also choose to combine different types of exercises to work different parts of your body and avoid monotony.
Even just 20 minutes of physical activity a day can provide many benefits to your health and well-being. Whether you choose to walk, cycle, swim or strength train, the important thing is to stay active and find an activity that suits you. Remember to consult your doctor before beginning any exercise program, especially if you have any pre-existing health conditions. So, don’t wait any longer and start integrating a 20-minute physical activity session into your daily routine today. Your body and mind will thank you!
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François Lehn has been a science/health journalist for 15 years. Specializing in new health approaches and complementary care, he notably had the opportunity to collaborate for two years with Professor David Servan-Schreiber. Passionate about integrative medicine and the complementarity of different preventive and therapeutic health approaches, he tirelessly seeks the best information, health practitioners, doctors or researchers in order to provide the most reliable and useful knowledge for everyone’s health.
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