Physical activity is essential for our well-being. The current World Health Organization (WHO) recommendations for physical activity are as followed:
- Adults should get at least 150 minutes per week of moderate-intensity physical activity (30 minutes per day of moderate activity, 5 days per week) or 75 minutes per week of vigorous-intensity physical activity (15 minutes per day of vigorous activity, 5 days per week).
- Children 5-17 years old should get at least 60 minutes per day of moderate to vigorous-intensity physical activity.
The challenge for many of us is to manage to set aside enough time to train on a regular basis. One way to make the most out of our time is to incorporate physical activity into our commute, such as walking or riding our bikes to go to work. Unlike other sports, you can start running directly from your doorstep, making it a great sport for people who are short on time. A short 15 to 20 minute run can represent an excellent workout that meets the WHO recommendations.
The secret to starting this sport is to begin very gradually. The first step is to simply get used to walking for 30 minutes and doing it a minimum of 5 times per week. Then, it is a matter of integrating one minute of running (or even 30 seconds) into your usual walk. Once you are comfortable running one minute, you can add more running time and alternate each minute of running with one minute of walking. The discomfort that can appear with running is very often due to progressing too fast.
Another way to get a running regimen off to a good start is to consult with a physiotherapist. They will be able to assess your running pattern and provide you with the best recommendations in order to prevent injury. They will also use this opportunity to discuss different running shoe options and to help you choose the one that best fits your needs. A physiotherapist is an excellent ally to guide your training progression, according to your specific goals.
So, don’t hesitate to introduce some running into your daily life, as it is an effective way to increase your level of physical activity and take care of your health!
