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How much exercise and what exercise should you do every day, to live a healthier life-Simple steps to become physically active.

Apr 28, 2022 General, Lifestyle diseases, Wellbeing

Physical inactivity could take you out of circulation early:

People around the globe have become more and more aware of the importance of exercise as the pandemic goes on, but do we really understand how much our body needs? 

In a study documented by Guenther Samitz, Matthias Egger, and Marcel Zwahlen, studies in MEDLINE, Embase and the Cochrane Libraries were searched from 1966 to 1 September 2010 for information about physical activity in adults. 

Physical activity, which is defined as “movements produced by skeletal muscles that results in energy expenditure” has been shown to reduce the possibility of disease, and other major causes of death. In older people, exercising consistently reduces the risk of falls, fractures, or disabilities. 

How much exercise and what exercise: 

The research states that guidelines recommended about 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise a week (which is a bit over 20 minutes of low-impact exercise or a bit over 10 minutes of high-impact exercise a day), but it has been proven that this isn’t nearly enough. 

Instead, to maintain a healthier lifestyle, it is best to either do moderate-intensity exercise such as walking (4mph), yoga, bicycling, light dancing for 90 minutes, or high-intensity exercise such as bicycling uphill, jogging, swimming laps, and weight training for 40 minutes. 

Finding ways, overcoming excuses : 

If it is hard to find that much time to exercise, a good solution would be to switch to a standing-desk, which can burn as many as fifty calories extra per hour, which may not seem like much, but standing for about three hours every day at work burns equivalent to thirty thousand extra calories a year; equal to running about ten marathons. 

While this may sound overwhelming at first, it is advisable to slowly start increasing the time you exercise (or start exercising in general) to get the best results from it. 

It isn’t impossible if you start by adding five minutes to your exercise time every two to three days. Before you know it, you might be working out for even longer than suggested.


Click here to speak to a Candok Health Coach for your personalized consultation. 

Candok Health Coach can review your condition, preferences, needs and prepare a customized diet plan, suggest basic physical activity and guide you through the journey. If you have any chronic conditions, based on the requirement, the coach will involve your treating physician to monitor and taper medications.

Understanding and applying Nutrition Series. Edited by Candok Editorial Board, Candok Lifestyle. Live Life, Naturally!

Sources and references: 

Domains of physical activity and all-cause mortality: systematic review and dose–response meta-analysis of cohort studies


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