How long is exercise considered effective?

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Sport is one of the conditions that we must fulfill to get optimal health. Exercising every day can make our body become more fit and can prevent us from various diseases. However, unfortunately there are still many people who are lazy to do it. In fact, exercise can be done anywhere every day and only takes a short time.

How long is the exercise recommended every day?

Doing sports or physical activity is one of the pillars of balanced nutrition. Yes, by doing exercise every day, you help your body to create a balance between the energy obtained with the energy released by your body.

For that, everyone is advised to exercise every day. You don't need to be difficult, you can do sports by walking, exercising, jogging, cycling, or playing soccer with friends, and others. In Indonesia alone, you are recommended to do 150 minutes of exercise in a week or 30 minutes every day or at least 3-5 days a week.

U.S. The Department of Health and Human Services also recommends exercising for at least 150 minutes per week in the form of moderate intensity exercise (such as brisk walking and swimming) or for 75 minutes per week in the form of high intensity exercise (such as running). This time you can distribute regularly every day.

Generally, you can do exercise for at least 30 minutes every day. If you aim to lose weight or for certain fitness goals, you may need to increase your exercise time.

The duration of exercise varies depending on the condition of the body weight

According to Russell Pate, Ph. D, member of the United States diet guideline advisory committee, if you have been exercising for 30 minutes every day, but you still experience your weight gain, you need to increase your exercise time to 60 minutes every day to prevent weight gain, as reported by Web MD. And the limit is for 90 minutes every day for people who are overweight (overweight), losing large amounts of weight, and maintaining long-term weight loss, Pate continued.

So, if you have a normal weight, you can do 30 minutes of exercise every day. If you want to control weight, you are advised to exercise for 60 minutes every day. Meanwhile, if you want to lose weight, you need to do more exercise, which is for 90 minutes every day. Remember, not more than this because too long doing sports is also not good.

What happens if you exercise too long?

Doing exercise every day can make the body fit and can also reduce your risk of chronic illness in adulthood. Exercise every day is useful for balancing the energy that enters and exits your body, so exercise is also useful for maintaining your weight.

However, exercising too long can actually give you a negative impact. Exercise that is done too long can stress your body and can even cause it overtraining. Overtraining can cause you to experience prolonged fatigue, muscle and joint injuries, loss of motivation, irritability, poor quality of sleep, reduced appetite, altering immune function and hormones, and reducing bone density. To prevent risk overtraining,you should add a cardio exercise session rather than exercise to strengthen certain muscle parts in order to achieve a 60-90 minute duration of exercise.

How can I do sports that long?

For those of you who are just beginning to exercise or are not used to exercise, it may be difficult for you to exercise for 90 minutes to reduce this weight. Doing exercise for 90 minutes is a long time compared to if you spend 90 minutes in front of the television, especially for those of you who are not used to exercise. To make it easier for you, here are tips for you to do sports.

If you have never exercised before, you should start a sport with a duration that is not too long. This helps begin to get your body used to exercise. You can start sports with a duration of 25 minutes every day for 6 days and one day you can use to rest.
If your body feels you are getting used to the duration of the exercise for 25 minutes, then you can improve onwards. The most important thing is that you can maintain your routine to do sports every day.
Don't forget to warm up and cool down while exercising, for about 5-10 minutes each.
The type of exercise and how much exercise you do (exercise intensity) can affect the results of your exercise, so it's not always about how long (duration) you exercise. You can do sports with high intensity and shorter duration. However, high intensity exercise is more difficult to maintain and can even make you injured. Therefore, for those of you who are beginners you should start by doing moderate intensity exercise.
One more important thing is that you have to focus when exercising. Any activity that you do when you exercise is just as important as how long you exercise. If you spend your sports time walking on treadmill while watching television, of course the results are not optimal.
Remember, it's best that the duration of the exercise you take is in accordance with your abilities, the most important thing is that you do it consistently so that you get the maximum benefit from your sport. You can also choose the type of exercise that you like and that suits you, so you are comfortable while doing sports.

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