How much physical exercise should you do for cardiovascular health?

It increases the volume of blood that circulates through the body in one minute, improves the control of cardiovascular risk factors such as high blood pressure, diabetes, obesity, or cholesterol levels, decreases thrombogenicity… All of these are benefits for your health cardiovascular risk of practicing physical exercise frequently. But how much physical activity do we need to do to get them?

As we explain in this infographic , the ideal is to try to lead a healthy lifestyle on a daily basis that combats a sedentary lifestyle , because all physical activity counts. Take the opportunity to go up the stairs instead of taking the elevator when we have the opportunity; bike or walk to work if possible, or get off a few stops earlier if the distance is too long to walk at least part of the way; dancing or doing housework allow us to keep moving and increase the time of daily physical activity. But in addition, it is advisable to do some sporting activitysuch as running, brisk walking, swimming, or any other recreational discipline three to five times per week, as well as flexibility and strength training two to three times per week.


How long does it take to translate all of the above? According to experts, any amount of physical activity is better than none, and the more the better . But if what we are looking for is to improve cardiovascular health, the WHO recommends adults at least between 150 and 300 minutes of moderate aerobic activity per week (or the equivalent in intense activity, which would be at least between 75 and 150 minutes per week ), while for children and adolescents the ideal is that they perform an average of 60 minutes of moderate aerobic physical activity per day. For those over 65 years of age, the recommendation is also to perform at least 150 minutes per week of moderate aerobic physical activity, or some type of vigorous aerobic physical activity for 75 minutes. In any case, they must be sessions of a minimum of 10 minutes . And regarding the type of physical activity to choose, experts advise that it be one that you enjoy, since we will have to do it several times a week.

The benefits of including physical activity in the daily routine are not only cardiovascular. We will also improve muscle condition and bone health , so that our quality of life will benefit. In addition, combating a sedentary lifestyle is essential to prevent type 2 diabetes and various types of cancer . On the other hand, the practice of physical exercise can reduce the symptoms of depression and anxiety , contributing to our well-being. A long list of advantages that make physical activity an essential that we have to put into practice as much as we can to enjoy better health.


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