30 minutes each day

Did you know that 40% of people at work get too little exercise?

A sizeable share of the working populace spends too many hours sitting behind their computers/desks. Starting to feel better requires little in the way of exercise. Research has proven that 30 minutes of moderate to fair exercise per day already is enough to have a positive effect on your health and well-being. A brisk walk or riding a bicycle count as a 'fair' amount of exercise. You do not have to be active for 30 consecutive minutes: taking three sessions of 10 minutes or two bouts of 15 minutes is also fine.

It sounds so simple, but a full 60% of Dutchmen fails to keep to this recommendation! You don't have to suddenly start doing sports intensively or make extra time to start exercising to get your 30 minutes per day. your daily routine usually provides plenty of opportunities for 30 minutes of moderate to fair exercise. Travel by bicycle instead of by car, for instance, or take the stairs instead of the lift, walk up to your colleague to ask your question instead of sending them an email, etc.

Activities like cleaning the house, gardening or dancing also count, as long as it involves a fair bit of exercise, you need to breath more heavily and your heart starts beating faster. You will have to determine for yourself what 'moderate to fair exercise' means to you. Someone never riding a bicycle will have a fair bit of exercise maintaining a speed of 15 km/hr. If you travel by bicycle daily, however, you will need to hit 20 km/hr for the same amount of exercise. The rules of thumb in the below table can help you determine what 'moderate to fair' exercise means.

It means something different for everyone, but these rules of thumb apply to anyone. You're properly exercising when:

·

you need to breathe heavily;

·

you still get plenty of breath to talk by;

·

your heart starts beating faster;

·

you don't need a long time to catch your breath after your exercise.

If you would like to take up sports to start losing weight, it's best to opt for less strenuous sports like hiking, swimming, aqua jogging, fitness, cycling, dancing and gymnastics. Taking up these sports will boost decomposition of the fatty tissue. The below table shows how much energy you use when doing various sports at various levels of intensity.

Sport

Specification

Kjoules

Kcal

Kjoule and Kcal per kg of body weight per hour

Hiking

4.0 km/hr

12.6

3

6.0 km/hr

16.8

4

Jogging

8.0 km/hr

33.6

8

10.7 km/hr

46.2

11

14.4 km/hr

63.0

15

Cycling

16.0 - 19.2 km/hr

16.8

4

19.2 - 22.3 km/hr

33.6

8

25.6 - 30.0 km/hr

50.4

12

Tennis

Singles

33.6

8

Doubles

25.2

6

Swimming

Breaststroke

42.0

10

Crawl 45 m/minute

34.0

8

Football

Match

37.8

9