What is the Goldilocks zone for physical activity?

Aerobic exercise at a moderate level for at least 150 minutes a week or intense aerobic exercise for at least 75 minutes a week can lower the risk of death, according to the World Health Organization.

By: Lifestyle Desk

New Delhi | September 27, 2024 09:30 AM IST

3 min read

Here's what to know about exercise and your heart health (Source: Getty Images/Thinkstock)

Neither little nor too much is the philosophy behind the Goldilocks zone of physical activity, which specifies the exact amount of exercise one must do. “The Goldilocks Zone states the right amount of physical activity to indulge in. Instead of going all out, it might be better to aim for modest efforts or to take a rest from hard exercise at least once a week,” said Dr Ranjan Modi, senior consultant and head – interventional cardiology, Sarvodaya Hospital, Sector-8, Faridabad.

Agreed Dr Haresh G Mehta, director, interventional cardiology, S L Raheja Hospital, Mahim and shared that the U-shaped curve, also known as the extreme exercise hypothesis, defines the dose-response relationship between the amount of physical activity and cardiovascular health outcomes. “The curve suggests that low to moderate amounts of physical activity reduces the risk of mortality significantly and cardiovascular disease, but that very high levels of exercise can actually increase the risk. This paradox is seen only with high volume high intensity exercise done over extended periods of time,” sad Dr Mehta.

Intrigued, we decided to learn more about it and Dr Samir Kubba, director, cardiology, Dharamshila Narayana Superspeciality Hospital apprised us that the zone refers to the optimal balance between intensity and duration where physical activity is neither too mild nor too strenuous — but just right for promoting heart health without causing strain.

“The importance of finding this sweet spot, particularly for individuals at risk of heart disease, recovering from cardiac events, or those in midlife, is important,” said Dr Kubba.

Low and moderate amounts of physical activity lower the risk of death, while high amounts increase the same, experts urge. Aerobic exercise at a moderate level for at least 150 minutes a week or intense aerobic exercise for at least 75 minutes a week can lower the risk, according to the World Health Organization.

When too light, exercise doesn’t challenge the cardiovascular system enough to strengthen it. On the other hand, overly intense workouts can increase the risk of heart complications, especially for those with pre-existing conditions, elaborated Dr Kubba.

“The Goldilocks Zone ensures that your heart is challenged in a way that builds endurance and strength without overexertion. This approach is essential for people with a history of heart disease, hypertension, or high cholesterol, but also for those looking to maintain long-term heart health,” said Dr Kubba.

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The benefits include improved circulation, lower blood pressure, and enhanced heart function, shared Dr Kubba. “However, pushing beyond this zone can lead to injury, muscle fatigue, or, in severe cases, cardiac events. Monitoring your heart rate and listening to your body are key in maintaining this balance for sustainable health improvements,” said Dr Kubba.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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