30 minutes of exercise? Listen to your body

30 minutes of exercise? Listen to your body

Many people injure themselves because they are so obsessed with achieving 30 minutes of continuous exercise that they don't stop exercising when they feel pain. If you are out of shape, you should only exercise each session until your muscles feel heavy or injured, and then you should stop for the day. Eventually you should be able to work for up to a full 30 minutes.

If you can't exercise continuously for 30 minutes in a sport, try to do at least 30 minutes of total exercise or vigorous exercise during the day. According to the American College of Sports Medicine, you don't need to engage in vigorous exercise for extended periods of time to experience significant health benefits. If you exercise for 30 seconds, rest for 30 seconds, and alternate exercise and rest, you should be able to exercise for much longer without injuring yourself.

If you get tired early in one sport, you can play multiple sports and stop each one if you feel the slightest discomfort. For example, go to your aerobic dance class and stop when you feel least tired, even if you have to stop after two minutes. Rest and then ride an exercise bike until your legs feel heavy, perhaps three minutes. Later in the day, walk for a while until you feel tired. Aim for a combined total of 30 minutes of exercise per day, three to five days per week. You can count any physical activity that keeps you constantly moving, such as: B. Walking, climbing stairs or gardening.

Inspired by Gabe Mirkin, M.D.