We all lead busy lives, and finding time for exercise can sometimes feel impossible. As a sports physician, one of the most common questions I hear is, "How much exercise do I really need to reap health benefits?"

You’ve probably heard the World Health Organization (WHO) recommendation of 150 minutes of moderate-intensity exercise per week. But does that mean exercise is pointless unless you hit this magic number?

Not at all.

In fact, the benefits of exercise start from the very first minute of movement, provided your activity is at least moderate in intensity. This is fantastic news because every bit truly counts. Think of exercise as a magical medicine; the more you take, the greater the benefits. Scientists call this a dose-response relationship, where health benefits increase as your level of activity goes up.

Yes, the WHO’s guideline of 150 minutes of moderate exercise or 75 minutes of vigorous activity is an excellent target, proven to boost health and reduce disease risk. However, don't see this as the ceiling. More exercise means more health benefits, especially for cardiovascular health, where research shows no real upper limit. If you’re managing obesity, cholesterol issues, or have a family history of heart disease, increasing your activity beyond the recommended amount can offer even greater protection.

Short on time? High-intensity interval training (HIIT) sessions as brief as 6 minutes can deliver comparable benefits to longer, moderate-intensity workouts. Studies have demonstrated that even brief HIIT workouts significantly improve cardiovascular fitness and metabolic health, making exercise efficient and accessible for everyone.

Remember, beyond just health benefits, Strove is here to keep you motivated and rewarded every step of the way. No more excuses. Movement isn't optional; it's essential. Our bodies are designed to move, not to sit idle at a desk.

Every minute counts. Make yours matter.