What is the minimum amount of exercise that we must do to be healthy

In 2002, the World Health Organization (WHO) determined that all April 6th would be the World Day of Physical Activity, under the theme "For your health, move" ("Move for health"). This was a milestone in history because it was the first time in promoting physical exercise as a health worker.

That year, there were many activities around the world, although we can say with certainty that its impact was considerably less than what would happen next. It is because we have come a long and fruitful road that has led us to the situation in which we live: The collective unconscious is convinced that one must stay active to be in better health.

On the occasion of this celebration of physical activity, I think that the time of Ask yourself a few questions: How much exercise is necessary and sufficient? Is there an optimal amount? Can we exaggerate and do too much? Next, I intend to briefly answer these questions so that we can all help the body to be fit.

Is there a minimum of physical activity?

The answer is almost obvious: of course, there is a minimum. It is considered necessary and sufficient to exercise at least 30 minutes a day. This can be accomplished in a single moment by dividing it into two 15-minute segments or into three segments of up to 10 minutes.

Of course, this is not the only thing to do. To the movement adds the the prevention, in the remaining 23 hours and a half, of spending a lot of time sitting ("Sitting time"). In this sense, it is advisable not to stay longer than 11 days with the tail on the chair (in addition to the time we sleep) or to do it for more than 60 minutes.

How much exercise is considered optimal?

The definition here is oriented towards be sufficiently trained to reduce risk factors as much as possible. For this, annual planning (called macrocycle) by a qualified professional is required, as well as its systematic implementation with the supervision of qualified professionals, both academic and practical.

Can we do too much exercise?

If possible. The most common cases of this type occur in well-known gymnasiums or centers, whose Routines are not necessarily organized in their badembly. In this way, they consist of a maximum effort where reaching the limit of each one (and trying to overcome it) is stimulated – even rewarded.

This type of activity is characterized by a challenge to the self because it is an epic that does not always have a scientific basis. Therefore, we think that asking for so much is not synonymous with health and so is not included in the celebration of April 6th.

(*) The author is a sports doctor and a cardiologist (MN: 44.396).