150 MINUTES A WEEK: THE BARE MINIMUM FOR A HEALTHIER LIFE

We all have busy schedules, work deadlines, and family responsibilities. But in the middle of it all, there’s one time investment that should never be missing: 150 minutes of physical activity per week.This is the minimum amount recommended by the World Health Organization (WHO) to improve overall health, prevent disease, and increase longevity. And the best part? It’s much more achievable than it seems.

What do 150 minutes a week really look like?

It’s just 30 minutes a day, five days a week. You can break it up however you prefer: three sessions of 50 minutes, six of 25, or even quick 20-minute blocks. What matters most is consistency—and that the activity is moderate in intensity (like jogging, cycling, swimming, or functional training).

What benefits can you expect?

• Heart health: Regular movement lowers the risk of hypertension, heart attacks, and strokes.

• Weight control: Staying active boosts your metabolism and helps regulate appetite.

• Improved mood and mental health: Thanks to endorphin release and reduced stress levels.

• Chronic disease prevention: Including type 2 diabetes, obesity, metabolic syndrome, and certain types of cancer.

  
  

How to integrate 150 minutes into your life

• Make it part of your routine: Schedule it like you would an important meeting.

• Choose activities you actually enjoy: Hate running? Try swimming, dancing, or functional workouts.

• Break it into small blocks: 20 minutes here and there adds up faster than you think.

• Be patient and flexible: Some days you’ll do more, some less. What matters is the weekly average.

  
  

Moving 150 minutes a week is a small investment with huge returns.

At BodyIgnition, we believe everyone can boost their health and energy with a clear structure, a focused goal, and the right support system.