Regular physical activity offers numerous health benefits, ranging from stronger bones and improved mood to a reduced risk of chronic diseases such as diabetes and heart conditions. Scientific research has confirmed for decades that aerobic exercise can extend lifespan. However, the question is – how much exercise is needed to achieve these benefits?
Does cardiorespiratory fitness affect longevity?
Studies show that people with higher levels of cardiorespiratory fitness (CRF) have a greater chance of living a long and healthy life. CRF refers to the ability of the heart and lungs to efficiently supply the body with oxygen during physical activity. The higher the CRF, the more resilient and durable the body is.
Research involving large populations has shown that higher fitness levels are associated with longer life, regardless of age. Particularly significant benefits have been observed in older individuals and those with high blood pressure. Moreover, the positive effects continue to increase without an upper limit – the better the fitness, the greater the long-term health benefits.
How much exercise is needed for heart health?
To reduce the risk of heart disease, but also to prevent many other conditions, experts recommend that a person should do 150 to 300 minutes of moderate aerobic activity (such as brisk walking, cycling, swimming) or 75 minutes of more intense exercise (such as running or HIIT) per week. Additionally, strength training twice a week is advised, which helps strengthen muscles and supports heart health.
To make this routine easier to adopt, accessibility and flexibility are key, which Gyms4you makes possible with gyms open 24/7, 365 days a year. Regardless of when you have free time, you can always do your workout without any limitation.
How to Start and Establish a Routine?
Regardless of age or current fitness level, anyone can find a way to start regular exercise.
- Start safely – If you have health issues, consult your doctor before starting an exercise program. Otherwise, you can start with simple activities such as walking or light exercises.
- Set realistic goals – Start with 10 to 20 minutes of activity three times a week, and gradually increase duration and intensity. Small victories motivate and lead to long-term habits.
- Track your progress – Use the Gyms4you app to log your workouts and maintain consistency. Tracking your progress boosts motivation.
- There are no bad workouts Any form of movement is beneficial, even if you can’t dedicate a lot of time. Gym availability doesn’t have to be a barrier, especially when you have access to 33 locations across Croatia – even while traveling, you can continue your routine.
How to stay motivated?
Many people start exercising but soon give up due to a lack of motivation. Here are some tips to stay consistent:
- Plan ahead – Try scheduling workout time as a mandatory appointment in your calendar.
- Find support – Exercising with a partner or in a group increases the likelihood of sticking to your routine long-term. Free group sessions at Gyms4you allow you to exercise in a company of other people while providing you with additional motivation.
- Vary your workouts – If things get monotonous, combine cardio, strength training, and functional exercises. Trying different programs can make your workout more interesting.
- Don’t worry about breaks – If you don’t train for a while, it doesn’t mean you have to quit. Returning to your routine is always possible, but the most important thing is not to give up.
Already active? Here’s how to maximize your workouts!
If you’re already training regularly, here’s a few tricks that can further improve your results:
- Include strength training – Cardio is great for the heart, but weight training increases muscle mass, strengthens bones, and improves overall endurance.
- Try HIIT – If you’re short on time, high-intensity interval training (HIIT) can yield excellent results in a shorter time.
- Variety is key – Combining different types of exercises reduces the risk of injury and ensures continuous progress.
Conclusion
Exercise is not just a tool for getting better shape, it it also prolongs your life. Regardless of your age or fitness level, regular physical activity can significantly improve heart health and overall well-being, while also acting as an active prevention against the development of other diseases or conditions.
All you need is the will and determination, and Gyms4you will take care of the rest. With complete flexibility in training, gyms available 24/7, 365 days a year and and 33 locations across Croatia, you won’t have to wait for the ideal moment to start training because the ideal moment is now.
Don’t wait for the perfect time – start today and lay the foundation for a long and healthy life!
