Sports: gradually increase pace and intensity to avoid injury and discouragement

A sedentary lifestyle, responsible for excess weight

Physical inactivity is the main cause of overweight and many diseases in our society. Health authorities therefore agree to recommend a minimum of 30 minutes of moderate to intense exercise per day, throughout life.

To maintain optimal health, adults aged 18 to 64 should engage in at least 150 minutes of moderate to vigorous physical activity per week, and young people aged 5 to 17 at least 60 minutes per day. Children aged 3-4 should do at least 180 minutes of varied physical activity spread throughout the day, including at least 60 minutes of energetic play. Finally, toddlers aged 1-2 should have at least 180 minutes of physical activity of various types and intensities, spread throughout the day, including energetic play.

Our tips for getting started with exercise

Knowing all this, we must recognize that there are plenty of bad excuses for putting off until tomorrow the exercise that we should do today: “Too much work… I’m late… The weather is bad… I’m not equipped…” the exercise seems as complicated as eating well, when in fact it is just as simple – just a question of motivation and organization.

Go at your own pace and persevere

While it is true that regular physical exercise can stabilize weight, make you healthier and reduce the risk of disease, it presents quite a challenge for obese people.

Start moderately to avoid the risk of injury

Intense training could expose them to the risk of injury and joint or cardiovascular complications. As for moderate exercise, you might as well have realistic expectations. It would take 63 hours of brisk walking to burn a single kilo of fat! It is therefore advisable to start gently, to listen to your body and not to impose more on it than it can endure.

Gradually increase the frequency and intensity of sporting activity

Three daily episodes of about ten minutes are sufficient, initially, to get moving. After a few weeks, it will be easier to extend the duration, even if it means practicing “interval training” by alternating 5 minutes of more intense effort and one minute of moderate effort. It is over time that this physical hygiene will bring all its benefits, toning the body, reviving inner strength, self-esteem, and the determination to take charge.

Caloric expenditure varies according to the type of physical activity

ACTIVITY 57 Kg 70 Kg 85 Kg
Bowling 90 cal 112 cal 133 cal
Bodybuilding (moderate) 90 cal 112 cal 133 cal
Walking (5,6 km/h) 120 cal 149 cal 178 cal
Walking (6,5 km/h) 135 cal 167 cal 200 cal
Dancing socially 165 cal 205 cal 244 cal
Stairs Climbing 180 cal 223 cal 266 cal
Bodybuilding (heavy) 180 cal 223 cal 266 cal
Running (8 km/h) 240 cal 3298 cal 355 cal
Biking (20 km/h) 240 cal 298 cal 355 cal

Let go and start enjoying yourself

When you decide to make it a life goal, in fact, you realize that exercise can bring real pleasure and that it does not cost more than you want to invest in it. From there, all you have to do is let yourself go and count the disappearing calories.

For further information (in French)

If you would like to learn more about the subject, you can consult these resources:
Perdre du poids en marchant : découvrez le nombre de pas à faire chaque jour !, passeport santé 2023