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

But don’t panic, “These 30 minutes do not necessarily have to be carried out continuously or intensively”continued the FFC. “The decisive factor is the overall volume: for example, three times ten minutes, which is the minimum desirable duration. Without forgetting the regularity: every day of the year or almost. » Is it difficult to achieve this? So, take a look at the following tips.

A short walk

Replace 30 minutes of screen time with a daily walk of the same length. Use 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, combine your workouts with watching your favorite series. History of the combination of business and pleasure. While you watch the show, lift weights or do sit-ups, run on a treadmill, pedal a stationary bike, jump rope, or do stretching exercises.

Take the stairs and avoid the elevator

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

Take at least 10,000 steps per day

Walking remains the best way to achieve this goal. The World Health Organization (WHO) recommends 10,000 steps per day. That may seem like a lot, but most of us manage about half of it in a typical day. This means you only need to add the other half to get 10,000.

If you prefer cycling or swimming, note that 1 minute of cycling is 150 steps and 1 minute of swimming is 96 steps.

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