“For adults, it is recommended to engage in physical activity (…) of moderate to vigorous intensity for at least 5 days per week for 30 minutes and to avoid not exercising for 2 consecutive days.”recalls the “Department of Health.” 30 minutes‘Moderate daily physical activity reduces risk of cardiovascular disease by 30% », indicates the French Federation of Cardiology (FFC).

But don’t panic “These 30 minutes do not necessarily have to be done continuously or intensively”the FFC continues. “What counts is the overall volume: for example three times ten minutes, which is the minimum desirable duration.” Without forgetting the regularity: almost every day of the year. » Difficult to reach? So be sure to check out the tips below.

A short walk

Replace 30 minutes of screen time with a daily walk of the same length. Take advantage of this walk to listen to your favorite music or why not an audio book or podcast.

sports at home

If you prefer to stay at home, schedule your workout times to coincide with watching your favorite series. History of mixing the useful with the pleasant. While watching the show, you can lift weights or do sit-ups, run on a treadmill, ride a stationary bike, jump rope, or stretch.

Take the stairs and avoid the elevator

“Start with small goals: go down the stairs one day and up the next day, taking turns until you can take the stairs both ways on the same day.” recommends the Canadian Cancer Society.

Take at least 10,000 steps a day

Walking remains the best way to achieve this goal. The World Health Organization (WHO) recommends 10,000 steps a day. That might sound like a lot, but most of us do about half of it on a normal day. That is, just add the other half to get 10,000.

If you prefer to bike or swim, note that 1 minute of cycling equals 150 steps and 1 minute of swimming equals 96 steps.

Sources: Canadian Cancer Society – French Federation of Cardiology – Ministry of Health – WHO