How much exercise should you really do per week? What the science says

I often hear that we should do sports. But how many, exactly? At what intensity? What combination of exercises? This vagueness often fuels inaction: for lack of a clear answer, I put it off until tomorrow. However, world scientific bodies have published precise recommendations, based on thousands of studies. Here they are, decrypted.

In 2020, the World Health Organization published its new guidelines on physical activity and a sedentary lifestyle, the first updates since 2010. These recommendations set the international benchmark for understanding what my body needs in terms of movement.

1. Official WHO recommendations (2020)

These numbers may seem intimidating. In reality, 150 minutes per week is less than 22 minutes per day, or a brisk walk in the morning or at lunch break. And the benefits begin well before reaching this threshold: even 60 minutes per week provides measurable cardiovascular protection.

2. The 3 components of balanced physical activity

The WHO recommendations distinguish three complementary types of physical activity that it is important to balance for optimal health:

• ●Cardiovascular endurance (cardio): brisk walking, running, cycling, swimming, dancing, continuous activities that raise the heart rate. This is the heart of the recommended 150 minutes. They improve cardio-respiratory capacity, glycemic regulation and vascular health.

• ●Muscle strengthening (strength): resistance exercises (body weight, dumbbells, elastics) targeting the main muscle groups. Recommended twice a week minimum. Essential against age-related muscle loss (sarcopenia) from the age of 30.

• ●Mobility and balance (flexibility): stretching, yoga, Pilates, proprioceptive exercises. Often neglected, they reduce the risk of injury, improve posture and, among seniors, prevent falls.

3. How do I measure the intensity of my efforts?

Intensity is a key parameter that is often misunderstood. It is measured by energy expenditure relative to resting metabolism (MET). In practice, I use the conversation test:

A simple tip: 1 minute of vigorous activity is approximately equivalent to 2 minutes of moderate activity in the WHO recommendations. I can therefore modulate the intensity according to my time constraints and my physical condition.

4. The rule of small steps: progressiveness above all

If I am currently sedentary, starting directly at 150 minutes per week is neither necessary nor recommended. Progressivity is the fundamental principle of any safe approach to resuming physical activity.

• ●Weeks 1-2: goal of 3 sessions of 10 minutes of brisk walking per week

• ●Weeks 3-4: move on to 3 sessions of 20 minutes

• ●Month 2: add a muscle strengthening session with body weight (squats, adapted push-ups, lunges)

• ●Month 3 and beyond: gradually increase the duration and, if desired, the intensity

The WHO also specifies that any movement counts, even below the recommended threshold. Something is always better than nothing. Research shows that even 60 minutes per week of moderate activity provides significant benefits for cardiovascular health.

5. What really matters: consistency, not performance

WHO recommendations are not performance objectives, they are protection thresholds. The research is unanimous: regularity takes precedence over intensity. Moderate activity practiced 5 days a week is more beneficial for your health than an intense session on the weekend.What if I can't always do 30 minutes straight? The good news is that the benefits accumulate even in fractions of 10 minutes spread throughout the day. Flexibility is part of the recommendation.

The main thing is to find activities that I enjoy, because the best exercise is the one that I practice sustainably. And a regular health check allows me to adjust my physical activity goals based on my personal health indicators.