Simple Truth About Exercise: Start Small and Build Gradually
Translated & summarized from Maariv by baba
Physiotherapist Limor Iluz advises that adopting an exercise routine is about gradual progression, not hitting strict weekly minute goals. Everyday activities like walking and taking stairs count towards fitness, and starting with just ten minutes of activity can build a sustainable habit. While a 2025 study linked higher step counts to better health outcomes, the focus should be on taking the first step rather than achieving a specific number like 10,000 steps.
The story in 5 lines · by baba
- Physiotherapist Limor Iluz stresses that exercise is about gradual progression, not hitting specific minute goals.
- Everyday activities like walking and taking stairs contribute to overall physical activity.
- Starting with just ten minutes of exercise can help build a sustainable routine.
- A 2025 study found higher step counts linked to reduced risks of mortality and chronic diseases.
- The focus should be on taking the first step rather than achieving a specific number of daily steps.
The key to adopting a regular exercise routine isn't about hitting specific numbers like 150 to 300 minutes of moderate-intensity aerobic activity per week, but rather about starting with manageable durations and gradually increasing them. Physiotherapist Limor Iluz emphasizes that many people mistakenly believe exercise only counts if it involves long sessions, gym attire, and a dedicated facility. In reality, everyday activities like walking to errands, taking the stairs, short walks during the workday, playing actively with children, or going for a stroll can all contribute to increased movement.
While the standard recommendations for adults include 150-300 minutes of moderate aerobic activity weekly plus muscle-strengthening activities twice a week, these figures should not be a barrier. For individuals who are currently inactive, starting with just ten minutes of walking and progressively adding more time can help build a sustainable habit. The goal is not perfection on any single day, but rather to create a routine that fits into one's lifestyle.
The popular target of 10,000 steps a day is also not a universal magic number. A large 2025 study involving 57 research projects found that higher step counts correlate with lower risks of mortality, heart disease, type 2 diabetes, and depression. However, the findings do not mandate that everyone must reach 10,000 steps daily. Even small increases in steps can be a significant change for those who are currently sedentary. For those already active, the focus can shift to personal goals and capabilities. The most crucial step is the one actually taken, as the body needs movement, not necessarily perfection. The path to significant change often begins with the simple decision to start, rather than waiting for the ideal moment.
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