What are the ways to gradually increase physical activity?

Question

Hello doctor,

I am a 30-year-old male. Over the past few months, I have noticed significantly reduced physical activity. Can reduced physical activity affect my overall health? What are the practical and feasible strategies for gradually increasing physical activity? How can I set realistic and achievable physical activity goals that align with my current fitness level and daily schedule? How frequently do I need to assess my physical activity levels and make adjustments as needed?

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

Many guidelines suggest a direct correlation between physical activity and overall general health and well-being, I advise you not to go for vigorous exercise immediately, start your exercise gradually. Start with a set goal of daily walking 30 minutes in the morning and evening after dinner at a slow pace. Over time, you can increase your speed, duration, and distance.

After six months or one year, you should achieve and maintain at least one hour in the morning and evening at a moderate speed which will improve your stamina. If you have adequate time to do more exercises you can add vigorous walking, jogging, cycling, swimming, or skipping. You can set the daily timetable for all activities but 60 minutes in the morning and evening needs to be done. There is a scale known as a physical activity questionnaire by which you can assess your daily physical activity.

I hope I have answered your question.

Let me know if I can assist you further.

Regards.