To allow the body to adapt without injury, it is better to move a little every day and progress slowly, rather than doing physical activity sessions that are infrequent and too intense.

noli's read

The principle of progressivity ('progressive overload') is one of the most solid pillars of sports science, documented by numerous studies on the adaptation of muscles and joints. Research confirms that our body possesses a formidable capacity for adaptation by strengthening itself in response to physical stimulation, provided it is given time to recover. However, the claim that training regularly is significantly superior to intense but infrequent sessions deserves nuance. A meta-analysis of observational studies published in the journal Public Health in 2025 revealed that individuals who concentrate their physical activity into only one or two days obtain fitness and health benefits very similar to those who spread it out over the entire week. Nevertheless, to protect one's joints and prevent discomfort linked to overly sudden exertion, the consensus of physical wellness experts remains highly favorable toward a gentle, regular, and progressive approach. Starting with short, regular sessions, such as the 22-minute walk presented in the image, therefore proves to be an excellent strategy for anchoring a sustainable habit safely.

the sources

1. 1Gabbett TJ 2016
2. 2Carey DL, Blanch P, Ong KL, Crossley KM, Crow J, Morris ME 2016