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How much time is recommended for daily exercise

Many people have the excellent habit of exercising daily. This custom is a guarantee of health that helps us to stay active and vital, as well as to prevent different types of diseases. However, it is important to know how long we can practice it.

In this article we share some keys so that your daily practice of exercise is effective and positive for health. There are different factors that can influence your routine and we must know them to get the most out of them.

Is it good to exercise daily?

Exercising daily is not only positive for your health, it is necessary. The terrible effect of a sedentary lifestyle in our lives is increasingly being observed . The works in offices or the hours in front of the computer or with the mobile are subjecting our body to a torture of immobility with many harmful effects for the health.

A sedentary lifestyle is a very important risk factor that is related to the early onset of cardiovascular diseases . Cholesterol, hypertension, triglycerides, obesity or insulin resistance are increasingly frequent words in everyday vocabulary. We are talking about one of the great evils of this new century.

For this reason, people who are forced to spend a lot of time sitting should follow the recommendation to get up at least once every hour . It is enough to walk a little, do some stretching or go up and down some stairs.

How much time is recommended for daily exercise

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Risk factor’s

Exercising daily also has its risks for excess. If we are not professional athletes and, therefore, we do not have the appropriate advice, we must take into account some fundamental precautions:

  • We can not go from sedentary to exercising daily abruptly. The change must be gradual to avoid injuries .
  • Proper nutrition is essential. In our diet you can not miss proteins, carbohydrates and good quality fats. When practicing more sport, even if we want to lose weight, we will have to increase caloric intake. We can turn to superfoods to find a quick and healthy extra.
  • We must determine the type of exercise most appropriate to our age, health, lifestyle and routine . It may also be that our needs change depending on the stage we are living.
  • If we suffer from any illness, our doctor must determine our sports routine. In addition, we must know the biorhythms established by Chinese medicine of the functioning of organs.

In this sense, people who suffer from the heart should avoid strong sports between 11 and 1 noon .  

What exercise do you practice?

It is important to take into account the type of exercise when establishing its duration:

  • Soft exercises without ups and downs, of medium intensity, such as walking or jogging that we practice daily and for a long time: Between 20 minutes and an hour.
  • High intensity exercises with a strong cardiovascular wear: Maximum half an hour .
  • Sports by intervals, in which different types of exercises alternate with breaks: They usually have set times. The advantage is that in only 10 or 20 minutes we can achieve the same performance as in one hour.
  • Low intensity exercises, such as yoga , tai chi or stretching: No maximum time .
  • Toning exercises with weight: In this case, if we practice them daily we will have to work different muscles every day. Otherwise, it will cost us more to tone or get volume. We can do a routine of 5 daily exercises and work the different muscle groups twice a week.
How much time is recommended for daily exercise

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Practical tips

When exercising daily, you should keep these tips in mind:

  • Do not forget that it is essential to always stretch before and after each session. This is done both to improve the flexibility and tone of the muscles and to prevent injuries.
  • You must stay hydrated throughout the practice and also throughout the day.
  • Try to combine aerobic and anaerobic exercises .
  • It is essential to breathe correctly during practice. We must always inspire in the moment that we do not force.
  • Do not exercise immediately after eating. You must do the digestion before you start moving.
  • It is highly recommended to take a good amount of protein (vegetable or animal) half an hour after sports.

Finally, keep in mind that exercise provides energy and also relaxes us . Any time of the day is ideal to enjoy a sports session.

How much time is recommended for daily exercise