Many Nigerians believe you need to spend long hours in the gym before exercise can make any real difference. But research shows that even a small amount of physical activity can greatly improve your health.
If you hardly exercise at all, doing just one to two hours a week—like brisk walking around your neighbourhood or cycling at an easy pace—can significantly reduce your risk of heart disease and early death. In fact, for people who are mostly inactive, this small effort can lower heart-related health risks by up to 20%.
As you become more active, the benefits continue, but at a slower pace. Exercising for about four hours a week brings extra health gains, although not as much as the first two hours. After four to six hours weekly, the heart-health benefits tend to level off for most people.
Interestingly, people who push themselves further—training up to seven to nine hours a week—may not reduce their disease risk much more, but their hearts become stronger and fitter. Their heart muscles grow, and endurance improves, just like what is seen in athletes. The good news is that you don’t have to be a professional athlete to enjoy these benefits. With consistency, a little exercise can go a long way, and more commitment can help you build a stronger, healthier heart.
