The studies showing the immense benefits of physical activity on health are greatly increased. Their findings allow us to refine the recommendations. We are all different and we do not have the same tastes. At each spot advice most suited to his own case. In fact, everything depends on the level of inactivity, the time available, age, weight, of any illness, etc..

The ideal minimum rate of physical activity and sport

A gym session every two days is ideal to receive continuous benefits of physical activity on your health. It is a matter of impregnation hormone (insulin).

What type of physical activity?

Cycling, gymnastics, judo, tennis, stretching … any type of activity is beneficial. To motivate the most sedentary, we typically recommend a simple 30-minute walk three times a week. For subjects slightly more active, walking 30 minutes per day is the minimum target to achieve.

Walking yes, but at the right pace

So far, the intensity of physical activity did not seem very important. In other words, no need to practice a sport competition, just a walk. But a new study now indicates that whether the labor market at the expense of slow. This point was clarified in people aged over 65 years: people who walk more slowly have a higher risk of death by 44% to those who walk quickly (1).
All physical activities are combined in the day

The important thing is to move as often as possible. Thus all physical activities performed during the day are cumulative, even household activities like vacuuming, climbing stairs or gardening.

This point is particularly interesting to know for the most sedentary.

Exercise continuous or split?
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For the heart, compared to a continuous exercise of 30 minutes, the exercises are divided (full intensity over short periods) the most effective, with a 30% risk of cardiovascular disease (2)!

According to Dr. Martin Juneau, director of prevention at the Heart Institute of Montreal, following the exercise type: make a stroke (or other exercise) at full intensity for 15 seconds, followed by a rest of 15 seconds, for 8 minutes. It is agreed then a break of 4 minutes, before starting a second time a block of exercises similar to the first 8 minutes. The exercises are split safely, but beware, the subjects heart should not immediately begin this exercise, but in practice prior to conventional activities and seek advice from their doctor.