In the rhythm of modern life, it is not easy to find time for a full training. Fortunately, new studies show that even short but regular physical activity of moderate intensity can significantly improve health and extend life. Just 10 minutes a day - and you are already on the way to longevity.
What is moderate intensity and why it works
Moderate intensity exercise is an activity that holds the pulse within 50-70% of the maximum. If you are 40 years old, it is approximately 90–108 beats per minute. The main feature: you can still speak, but not sing.
Such classes include:
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fast walking,
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Light running,
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Bike ride,
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Yoga or Pilates,
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swimming,
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dancing.
These types of activity do not deplete the body, but provide constant load necessary to maintain health.
Why 10 minutes is already a result
A study with 40,000 women found: even 10 minutes walk a day add a year of life. And yet:
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up to 43% less than the risk of arrhythmia if you walk quickly (more than 5 km/h);
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less stress and anxiety, because the body is not overloaded, but on the contrary - unloads;
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Best memory and concentration, especially in people after 40 years;
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Stable weight loss without rigid diets or exhausting workouts.
How much you need to move
Optimally - 150 minutes a week or 20-30 minutes daily. These can be walks, exercises at home, stretching or a easy cycling. Even the house can be turned into a traffic zone.
And strength exercises?
Moderate activity is the basis. But for a full effect, doctors advise to add 2 strength training a week: they support muscles and accelerate metabolism. If you like intensity - 75 minutes a week of active running or fitness can replace a moderate 150.
Start with small - and the body will answer gratitude
10 minutes today is not enough. This is the beginning. Within a week you will feel more energy, you will better sleep and you will be calmer. And most importantly - you will contribute to your health for years.
