A new medical study from Norway has revealed that people do not need to spend hours in the gym to stay healthy, as just 30 minutes of vigorous exercise per week can significantly improve overall fitness and wellbeing.
Health experts currently recommend at least 150 minutes of exercise every week, with longer workout durations linked to greater health benefits. However, researchers noted that meeting this target can be difficult for many people due to busy lifestyles and a lack of time.
A study by the Norwegian University of Science and Technology found that most people do not need long workout sessions to gain meaningful health benefits.
30 minutes of vigorous exercise per week can improve overall health
According to the research, just 30 minutes of vigorous exercise per week can improve overall health. This equals about four and a half minutes of exercise daily or 10 minutes every other day. However, the intensity of the physical activity is important.
Researchers explained that exercise should be intense enough to leave you out of breath while still allowing you to speak short sentences, although singing would not be possible.
The study found that the biggest obstacle preventing people from exercising regularly is a lack of time. However, developing a habit of short but intense workouts can still deliver significant health benefits.
Researchers said that short periods of vigorous exercise improve cardio fitness, which is essential for maintaining long-term health. Cardio fitness refers to the body’s ability to absorb oxygen and deliver it to organs and muscles during physical activity.
Exercises such as brisk walking, running, swimming, climbing stairs, and cycling increase heart rate and breathing, helping improve the health of the heart and respiratory system.
Researchers said the fitness of the heart and respiratory system is one of the best indicators of both current and future health. According to the study, good cardio fitness can reduce the risk of around 30 diseases and lower the risk of premature death by 40 to 50 per cent.
Researchers also noted that exercising for a few minutes every day can improve blood pressure and blood sugar levels for 24 to 48 hours. They added that people do not need to start running at full speed. Even brisk walking can be highly effective, as long as the pace is fast enough to increase breathing.
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