What duration of moderate intensity exercise is beneficial for health?

The duration of 20-30 minutes of moderate intensity exercise is widely recognized as beneficial for health based on evidence from various health organizations and studies. Engaging in moderate intensity exercise for this period can significantly improve cardiovascular health, aid weight management, enhance mental well-being, and decrease the risk of chronic diseases, such as type 2 diabetes and certain types of cancer.

This duration fits well within the guidelines often recommended for adults, which suggest at least 150 minutes of moderate intensity exercise per week, broken down into sessions of at least 10 minutes. Sessions lasting 20-30 minutes allow for a consistent workout routine that many individuals find manageable and sustainable, promoting adherence to exercise as part of a healthy lifestyle.

While exercises lasting less than 10 minutes may have some benefits, they typically do not provide enough time to achieve the same cardiovascular or health improvements. Longer durations, such as 30-60 minutes or more than 60 minutes, may benefit those with higher fitness levels or specific training goals, but they are not necessary for the average person aiming for general health improvements. Thus, 20-30 minutes of moderate intensity exercise strikes an ideal balance for health benefits without being overly demanding for most individuals.