Objective: I do 30 minutes of physical activity per day

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You need to move!

It is absolutely essential for your heart. Moving is one of the keys to taking care of your health, improving your physical condition, and staying in shape. Moving more means putting all the chances on your side to improve your quality of life and reduce cardiovascular risks.

Did you know that a sedentary lifestyle kills as much as smoking? As proof, sedentary lifestyles are responsible for 5.3 million deaths worldwide, compared to 5.1 million for tobacco, according to meta-analyses published in the International Chair on Cardiometabolic Risk (ICCR) in 2012.


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According to this study, the uninterrupted maintenance of the sitting position and the lack of daily physical activity leads to the progression of cardiovascular risk factors, such as high blood pressure (+12%), diabetes (+12 to +35%), and high cholesterol.

"The results of numerous scientific studies show that the longer the time spent in a sitting position each day, the shorter the life expectancy... No age group is spared and children, as well as adolescents, are particularly concerned", insists Professor François Carré, a cardiologist at the Rennes University Hospital and expert of the French Federation of Cardiology.

Seize every opportunity to get moving throughout the day

Regular physical activity also improves the way your muscles use sugar (thereby decreasing the risk of diabetes) and increases "good" cholesterol, both of which are beneficial in preventing clogging of the arteries. And make sure you also adopt good eating habits, so your heart will be more toned, and so will you!

A total of 30 minutes of moderate physical activity per day (e.g., brisk walking) reduces the risk of cardiovascular disease by an average of 30%, according to several international studies. The resumption of physical activity can quickly bring benefits to well-being and health.

What if you walked?

Thirty minutes of physical activity per day combined with a balanced diet helps reduce cardiovascular risk. These 30 minutes do not necessarily need to be done continuously or intensely. What counts is the total volume: for example, three times ten minutes, which is the minimum desirable duration. Without forgetting the regularity: every day of the year or almost every day of the year. During the week, seven 30-minute sessions are better than one 210-minute session.

Walking remains the best way to achieve this goal. The World Health Organization (WHO) recommends 10,000 steps a day. This may seem like a lot, but most of us take about half of them (4,000 to 6,000) on a normal day. This means that just adding 4,000 to 6,000 steps per day will make 10,000 steps, which corresponds to 30 minutes of activity.

Walking costs nothing, requires no special equipment, only a slight change in our habits.

If you prefer to bike, swim or do gymnastics, it's up to you! The important thing is to always combine physical activity and fun so that you never lose your motivation and are regular in your practice. If you choose an activity other than walking, don't forget that :

  • 1 minute of cycling = 150 steps
  • 1 minute of swimming = 96 steps

To summarise

Physical activity allows :

  • to reduce cholesterol,
  • reduce high blood pressure,
  • to regulate blood sugar levels,
  • to decrease the greasy overload.

It also has a positive effect on stress and sleep quality. A trained heart muscle increases its capacity, works less, and saves itself while providing better oxygenation to the body's cells.

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