Exercising enough for good health is not just for the summer, but for life

Most adults do not get enough physical activity. Even though global guidelines suggest at least 150 minutes of exercise each week, many fall short without even noticing. Our daily routines have become more sedentary; the difference between how much we should move and how much we actually do keeps increasing.

At the same time, new research shows that exercise doesn’t need to be perfect or take up a lot of time to make a difference. Just moving a little bit, as long as you can do it regularly, can really pay off.

So, what constitutes enough? And what does this look like in real life?

Sports cardiologist Dr Ioannis Panayiotides says the basic requirement is clear, but it should be treated as a steppingstone, not a ceiling. “Exercise is by far the most effective medicine, with a beneficial impact on the cardiovascular system. Reduction of blood pressure, improvement of lipid levels, and control of glucose metabolism substantially reduce the risk of coronary heart disease”.

He adds that the commonly suggested 150 minutes per week is the minimum amount needed to help protect cardiovascular health. “To acquire the benefits of exercise, it is suggested to reach at least a minimum of 150 minutes per week. This is not just a suggestion; it is a physiological requirement to keep our organs active to prevent the progressive decline that inevitably occurs with ageing.”

For those who want to maximise their health, he suggests raising the bar. “While the 150 minutes per week is the minimum for protecting the cardiovascular system, a dose response relation is demonstrated by research studies. For those aiming for longevity and optimal metabolic health, I recommend striving for the 300-minute mark”.

Inactivity has consequences that extend beyond fitness levels. “The primary risk of physical inactivity is accelerated vascular ageing. Sedentary behaviour leads to a cluster of issues, such as insulin resistance, obesity, immune system dysfunction and systemic inflammation”. Gradually, this can considerably affect both health and the quality of life.

“The heart progressively becomes stiff and less efficient, while the arteries gradually suffer from the development of atherosclerosis”.

Although exercise guidelines may appear challenging, both research and real world experience indicate that even lower levels of physical activity can still make a difference, especially for those who are new to exercise.

Sports scientist and co-founder of HUPEX Gym Marinos Papakyriakou explains that the most substantial changes take place in the initial stages of adopting an exercise routine.

“However, the biggest improvement happens when someone goes from inactive to doing something, with additional benefits increasing more gradually.” Even a bit of activity can have a noticeable effect. “Even lower volumes like around 90 minutes per week, can still improve health, and as little as 15 minutes per day of moderate activity has been linked to increased lifespan compared to doing nothing”.

Realistically, for a routine to be sustainable, it has to be simple and adaptable. “Most people stick to two to three full body strength sessions per week, two to three short cardio sessions that range from moderate to high intensity, and regular low-intensity movement like walking,” Papakyriakou says.

“The most successful clients keep things simple, flexible, and repeatable, especially during stressful or unpredictable weeks. They do not chase perfect weeks. They build routines they can actually maintain.”

A similar approach is reaffirmed by fitness instructor at UFIT Gym George Kyperountas. “Based on my experience, the amount of exercise someone needs to see meaningful results depends on their level, but also on the consistency they can maintain in their daily life.”

For those new to training, he suggests a well-structured yet easily attainable starting place. “For beginners, a realistic and effective programme includes two to three workouts per week, lasting about 60 minutes each”.

Time continues to be a major obstacle, both studies and personal experience as a coach demonstrate that even shorter sessions can be effective.

“For someone with limited time, even a minimal but targeted amount of exercise can deliver meaningful benefits,” Kyperountas says. “Specifically, 20-30 minutes of training, three times per week, is enough to maintain and gradually improve physical fitness.”

This is echoed by Papakyriakou, who agrees that shorter sessions can still deliver results if done consistently. “Shorter sessions can work extremely well, as long as they are done consistently and with the right intensity.”

A recurring theme across experts: consistency is key, not intensity. “Consistency is more important than intensity when it comes to long term results,” says fitness coach Keith Detwiller.

Kyperountas witnesses the same pattern among his clients. “What differentiates the most consistent individuals from those who eventually give up is mainly their mindset towards exercise… for those who stay consistent, exercise is not a temporary effort for quick results, but a way of life.”

Even though everyday movement can help, it should not be used in place of more structured workouts. “Everyday movement like walking and chores can count, but it shouldn’t replace intentional exercise,” Detwiller says. “I like to think of lifestyle movement as a foundation for fitness, not a substitute.”

Kyperountas also stresses the need to combine various forms of exercise. “Workouts should ideally combine aerobic exercise, such as walking or running, with resistance training (weights), to improve both endurance and overall strength.”

Across various perspectives, a central point emerges: doing something is more important than perfection. Regardless of whether you engage in 150 minutes of activity, shorter sessions, or simply increase daily movement, the objective is to establish a sustainable routine rather than adhere to an idealised plan.