Ideal training time
Daily exercise duration needs to be flexibly adjusted, based on health status, personal goals and exercise intensity.
According to the World Health Organization (WHO), adults should maintain at least 150 minutes of moderate physical activity per week to ensure basic health. Strong exercises, lasting about 25-30 minutes a day, also bring clear benefits to the cardiovascular and mental systems.
Dr. Anup Khatri, anortists at Gleneagles Hospital, Mumbai (India), said that for healthy people, exercising 30 to 45 minutes a day is ideal to maintain their figure and cardiovascular health.
When the goal of your exercise is to lose weight or increase endurance, increasing the exercise duration to about 60 minutes will help optimize the results. During busy days, maintaining 25 minutes of high-intensity concentration can still have a positive impact on your physical and mental health.
Perseverance plays a key role in the training process. Activities such as walking, cycling, yoga or strength training should be done regularly every day. Interspersing cardio and strength training throughout the week not only helps improve performance but also makes the workout schedule richer and more engaging.
Dr. Surender Pal Singh, Head of the Department of Physical Therapy at CK Birla Hospital, Delhi (India), recommends designing 60-minute workouts, combined with many forms of exercise, to help increase calorie burning efficiency and improve overall fitness. With this intensity, doing two sessions a week is enough to maintain overall health.
Note
For people with underlying diseases such as cardiovascular disease or diabetes, the exercise schedule needs to be adjusted accordingly. Dividing the exercise time into short periods and consulting a doctor before starting a new exercise program is necessary to ensure safety.
Modern exercise models often combine cardio days, strength training days, and recovery days. Day off helps muscles regenerate, limit injuries and increase exercise effectiveness.
According to experts, whether choosing gentle exercise or high-intensity exercise, maintaining a minimum of 25-30 minutes per day still brings clear positive effects. If you combine a variety of exercises, extending the duration to 60 minutes will bring more comprehensive benefits to the body.
Maintaining a habit of continuous exercise throughout the day, periodic stretching at work and prioritizing an active lifestyle are considered the foundation strategy for building sustainable health.
