By Saturday morning, the guilt has been waiting all week.

So you try to repay five days of sitting with one punishing workout.

Here is the part many people do not know:

Weekend exercise still counts.

Research suggests that people who achieve the recommended weekly amount of physical activity over one or two days can still gain important health benefits.

The goal is at least:

• 150 minutes of moderate activity each week
or
• 75 minutes of vigorous activity each week

Muscle-strengthening activity is also recommended on two days.

Moderate activity means that you are breathing faster but can still talk. Brisk walking, dancing and easy cycling can qualify.

If weekends are genuinely the only time available, use them. Split the activity across Saturday and Sunday when possible. Begin at a level your body can manage, especially if you have been inactive.

A ten-minute walk counts. You can add more time as your fitness improves.

Your weekend workout does not make prolonged sitting irrelevant, though. Look for ordinary opportunities to stand, walk or stretch during the week.

Please do not try to exercise until you collapse simply because you missed several days. Fitness is built through movement you can safely repeat.

Stop exercising and seek medical advice if you develop chest pain, fainting or severe breathlessness.

Your heart does not need punishment.

It needs movement you can keep doing.

#HeartAndStrokeMonth

#HealthyLivingWithDrKetch