How Much Exercise Do You Really Need? Neurologist Dr Sudhir Kumar Shares the Ideal Weekly Target

How Much Exercise Is Enough? Neurologist Dr Sudhir Kumar Shares the Ideal Weekly Target

Regular exercise is one of the most effective ways to stay healthy, but how much physical activity is actually needed to maximise its benefits? Hyderabad-based neurologist Dr Sudhir Kumar has shared science-backed recommendations, explaining that even small amounts of exercise can make a significant difference, while excessive workouts may not provide proportionately greater health benefits.

In a post on X, Dr Kumar emphasised that the biggest health gains come from moving away from a sedentary lifestyle.

Start Small, Stay Consistent

According to Dr Kumar, the greatest improvement in health occurs when an inactive person starts exercising regularly. Even 10–15 minutes of daily physical activity can substantially lower health risks, with the biggest gains seen in the transition from no exercise to some exercise.

How Much Walking Is Ideal?

For those who prefer walking, Dr Kumar recommends:

30–60 minutes of brisk walking daily, or 150–300 minutes per week
A pace of 100–130 steps per minute (roughly 5–6.5 km/h) for optimal benefits

He also challenged the popular 10,000-step goal, saying it is not based on strong scientific evidence.

Instead:

Benefits begin at 2,500–3,000 steps a day
Most health gains occur between 7,000 and 9,000 steps
For older adults, benefits generally plateau around 6,000–8,000 steps
Walking beyond 10,000–12,000 steps is fine, but offers only modest additional longevity benefits.
Running: Less Can Be More

Running is a time-efficient way to improve health. According to Dr Kumar:

Even 5–10 minutes of running daily lowers mortality risk
20–45 minutes per session, 3–5 times a week, is ideal for most recreational runners
A weekly distance of 20–40 km offers excellent long-term health benefits

He noted that very high weekly mileage—more than 80–100 km—is mainly suited to competitive runners and may increase the risk of injuries, overtraining and heart rhythm problems in some individuals.

Cycling Recommendations

For cyclists, Dr Kumar recommends:

150–300 minutes of moderate-intensity cycling per week, or
75–150 minutes of vigorous cycling weekly

He added that cycling for commuting is also associated with lower risks of cardiovascular disease and premature death.

Don’t Skip Strength Training

Strength training should also be part of a weekly fitness routine.

Dr Kumar recommends:

2–3 sessions per week
30–60 minutes per session
A total of 60–150 minutes weekly, covering all major muscle groups

He said resistance training helps reduce the risk of diabetes, osteoporosis, frailty, falls and disability. However, spending more than 3–4 hours a week on strength training has not consistently shown additional longevity benefits, making workout quality more important than duration.

Recovery Matters Too

Dr Kumar stressed that exercise alone is not enough. Adequate sleep, balanced nutrition, rest days and stress management are essential for recovery and long-term fitness.

“Fitness grows during recovery, not during the workout,” he noted, underscoring the importance of allowing the body enough time to adapt between training sessions.

Overall, Dr Kumar’s advice is simple: consistency matters more than intensity. Regular, moderate exercise combined with proper recovery can deliver substantial health benefits without the need for extreme workout routines.