Doctor Savitskaya explained how much one needs to move for health.

      August 24, 2026 07:15 SocietyPhysical activity affects not only physical fitness but also the duration and quality of life. Regular movement helps reduce the risk of chronic diseases, supports the cardiovascular system, and positively impacts mental and emotional well-being.

      Natalia Savitskaya, the chief physician of the Nizhny Novgorod Regional Center for Public Health and Medical Prevention, explained how much time should be devoted to activity and how to start exercising without chasing records.

      Not just for a slim figure

      In conditions where many people spend a significant part of the day sitting, adequate physical activity takes on special importance. According to Natalia Savitskaya, numerous studies confirm a direct link between an active lifestyle and the duration and quality of human life.

      Regular exercise is one of the tools for preventing chronic diseases. In particular, movement helps maintain optimal weight, thereby reducing the load on joints and internal organs.

      Physical activity is also very important for the cardiovascular system. Workouts contribute to strengthening the heart muscle, improving blood circulation, and normalizing blood pressure.

      In addition, regular exercise helps control metabolic processes. Physical activity promotes the regulation of blood sugar and cholesterol levels, thereby reducing the risk of developing type 2 diabetes and atherosclerosis.

      Sports help cope with stress

      The benefits of movement are not limited to the physical state of the body. During exercise, the production of endorphins is stimulated, which positively affects mental and emotional well-being, helping to cope with stress and depression.

      Physical activity also improves blood supply to the brain. This positively reflects on cognitive abilities—memory, attention, and speed of thought.

      How much time should be devoted to movement

      To maintain health, it is important for an adult to engage in regular activity. According to the recommendations provided by Natalia Savitskaya from the World Health Organization, one should devote at least 150–300 minutes per week to moderate aerobic activity. This could be, for example, brisk walking or cycling on flat terrain.

      Another option is 75 to 150 minutes of vigorous physical activity per week. Such activities include running, swimming, and team sports. Moderate and vigorous activities can also be combined.

      To gain additional benefits, the volume of exercise can be increased: moderate activity to 300 minutes or more per week, and vigorous activity to 150 minutes or more.

      Strength training occupies a special place. It is recommended to perform them at least two to three times a week. Such workouts help maintain muscle mass and support bone health.

      It’s better to start gradually

      For those for whom sports were not a regular part of life, the doctor does not advise immediately striving for high results. Physical activity can be gradually incorporated into daily routines.

      One of the most accessible options is daily brisk walks lasting 20–30 minutes. People with sedentary jobs should take short breaks every 30–40 minutes: stand up, walk a little, and stretch their legs.

      Gradually, strength exercises can be added to this. Moreover, for the first workouts, it is not necessary to buy a gym membership. Squats, push-ups, planks, and exercises with light dumbbells can be done at home.

      At the same time, it is important to choose a type of activity that one genuinely enjoys. This could be swimming, cycling, dancing, or yoga. Enjoying the workouts is important to maintain motivation and not abandon training.

      Specific achievable goals can also help. For example, instead of a general desire to "get in shape," one can set a goal to walk 8,000 steps daily or train three times a week. Tracking results allows one to see personal progress.

      When to consult a doctor

      Despite the benefits of physical activity, it is necessary to start training with consideration of one’s health condition. Natalia Savitskaya recommends consulting a doctor before starting a physical activity program, especially for people with chronic diseases and those who have not engaged in sports for a long time. A specialist can determine the appropriate level of load and provide individual recommendations.

      At the same time, an active lifestyle does not necessarily imply exhausting workouts or striving for sports records. The main thing is to make movement a regular and natural part of everyday life. This approach allows physical activity to be used as an accessible way to maintain health and quality of life.

      Since 2025, at the request of the President of the Russian Federation Vladimir Putin, the national project "Long and Active Life" has been implemented. The goals of this project are aimed at conducting preventive medical examinations and health screenings. In turn, the national project "Long and Active Life" is aimed at the expected increase in life expectancy by 2030. The NIA "Nizhny Novgorod" has channels on Telegram and MAX. Subscribe to stay updated on major events, exclusive materials, and timely information. Copyright © 1999—2025 NIA "Nizhny Novgorod". When reprinting, a hyperlink to NIA "Nizhny Novgorod" is mandatory. This resource may contain materials 18+