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Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none at all. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.
When it comes to physical activity we often ignore it citing a busy work schedule. But did you know that several research works have found that exercising for 150 minutes a week can impart a positive healthy effect on the body?150 minutes of moderate activity like brisk walking is effective in reducing risks associated with several life threatening diseases studies have found.In this article, we have discussed the benefits moderate intensity exercise of 150 minutes a week has on our body.
Can reduce fatty liver
A recent systematic review and meta analysis of 14 studies found that 150 minutes of brisk walking is effective in reducing fatty liver. The study by researchers from the Penn State College of Medicine found that 150 minutes of moderate to vigorous aerobic exercise can reduce liver fat. It found that exercise leads to clinically significant reduction in liver fat in non-alcoholic fatty liver conditions independent of weight loss.
Can lower high blood pressure
150 minutes of moderate activity in a week improves circulation in the body as a result of which the blood pressure and the heart rate comes under control.While studies have shown the positive effect of exercising on heart health, there are limitations to how much physical activity one should be engaged in and how to do it.
Can alleviate the effects of stress
Exercising for 20-30 minutes per day in a week can help ease the negative effects of stress and depression.To alleviate stress levels one should engage in outdoor activities or team activities like sports. During physical activity one tends to lose the irritations and stress through the body movements.
People who are insufficiently active have a 20% to 30% increased risk of death: WHO, Recently, the World Health Organisation (WHO) had released a detailed report, in October 2022, on how physical inactivity hampers the overall health of adults and kids, everyone alike.The global report said that 1 in 4 adults do not meet the recommended levels of physical activity.An extensive study of more than 116,000 people published in July 2022 in Circulation, a scientific journal published by Lippincott Williams & Wilkins for the American Heart Association found that physical activity at moderate level can reduce mortality. 32% of the deaths that happen worldwide are due to cardiovascular risks.
Many people find exercising intimidating and some others feel that their health conditions may not handle exercises. However, experts say that even people living with chronic conditions like hypertension, type 2 diabetes, HIV and also those who have survived cancer should do a minimum 150–300 minutes of moderate-intensity aerobic physical activity.These people, also others, should limit the amount of time being sedentary or spending sitting at one place.
You can either do 30 minutes of moderate exercise for 5 days a week or spread it evenly for the entire week.Health experts recommend doing moderate exercises like brisk walking, cycling or swimming for 150 minutes. The WHO recommends adults aged between 18 to 64 years of age can increase moderate-intensity aerobic physical activity to more than 300 minutes per week. How long does it take to lower high cholesterol levels?If you are doing intense aerobic exercise or any other rigorous exercise 75 minutes per week is sufficient.