Practicing short exercise routines can be very beneficial to your health.

It strengthens bones and joints, brings up our mood and prevents noncommunicable diseases (cardiovascular and respiratory disease, diabetes and cancer). Exercise is one of the best medicines for staying healthy, active and vital longer.

In honour of World Health Day (7 April) we have compiled the latest health guidelines on physical activity which aim to eliminate sedentary lifestyles and improve the well-being of all.

– Between 1.5 and 2.5 hours per week: the World Health Organization advises vigorous activity (running, aerobic, fast swimming, spinning, etc.) at least 1.5 hours per week or moderate activity (walking, dancing, gardening, housework, etc.) for 2.5 hours per week.

However, it encourages you to increase your moderate activities to up to 5 hours or 2.5 hours of intense activity per week in order to obtain greater health benefits.

– 20-second intervals: a recent study on interval training has concluded that with just 20 seconds of quickly climbing stairs (several times a day), you can increase your aerobic capacity and improve your overall fitness.

With this measure people can do a significant exercise series at any time and in any place, offering an easy solution for those who do not have much time for sport.

In short, doing short physical exercises in a recurrent way can be very beneficial for both body and mind. Follow these recommendations and start exercising!

Sources:

– Global Recommendations on Physical Activity for Health, World Health Organization, 2010.

– Do Stair Climbing Exercise “Snacks” Improve Cardiorespiratory Fitness?, Applied Physiology, Nutrition, and Metabolism, 2019.

– Physical Activity Guidelines for Americans, 2nd edition, U.S. Department of Health and Human Services, 2018.

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