Exercise is healthy… But here’s why I don’t spend hours in the gym… (hint: no man should)
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I’ll Never Be a Workout Junkie – Here’s Why
Have you ever tried one of the turbulence workouts like P90x? They’re super-intense.
I really admire people who like to work out this hard…
But I’ve got to admit – I’m NOT one of those people. I’m just not.
I’ve done barefoot running and I’ve lifted weights.
But my favorite thing to do is go for a walk…
I love walking in the woods, down to the local grocery store to pick up a steak for dinner…
And I especially like to go for long walks on the beach.
However… In America, we have this idea that more is not only better, but it’s the ONLY way.
Does exercising the way I do – in small increments and moderate ways – actually work to extend life and keep people healthy?
Or do you have to spend two hours in the gym every day or do an intense 90-minute workout?
The answer – which suits me just fine – is that even a small amount of regular and consistent exercise at low intensities can make a HUGE difference.
This was a HUGE study.
I always like to look closely at the studies that I’m reporting on.
And this particular study was HUGE… It looked at almost half a million people.
I really like big studies.
The data they provide tends to be more accurate than studies using smaller numbers.
“In this prospective cohort study, 416,175 individuals (199,265 men and 216,910 women) participated in a standard medical screening program in Taiwan between 1996 and 2008, with an average follow-up of 8.05 years…”
But there is one aspect to this study that may make the data less accurate – the self-reporting.
Participants self-reported their physical activity.
People told the researchers how physically active they were – and some of them probably exaggerated.
However, the large number of people in the study probably evened out most of that misreporting.
“On the basis of the amount of weekly exercise indicated in a self-administered questionnaire, participants were placed into one of five categories of exercise volumes: inactive, low, medium, high, or very high activity.”
Standard recommendation for physical activity…
Currently, the recommended amount of physical activity is 150 minutes a week in order to get health benefits.
“The health benefits of leisure-time physical activity are well known, but whether less exercise than the recommended 150 minutes a week can have life expectancy benefits is unclear.”
150 minutes is really not all that much, but the researchers wanted to know if LESS exercise than that would still produce a healthier life.
Even a mere 15 minutes a day had big benefits.
It turns out the answer is yes!
Even 15 minutes a day can make a HUGE difference and lower your chances of disease and death.
Compared to the inactive group, the group that was active for 15 minutes a day had a 1:6 lower chance of dying.
That’s pretty significant!
“Compared with individuals in the inactive group, those in the low-volume activity group, who exercised for an average of 92 minutes per week…or 15 minutes a day…had a 14% reduced risk of all-cause mortality…”
I often tell my students to get movement in wherever they can…
And do it in a way that works for them.
I usually pace when I’m on a phone call, for instance. And that seems to really help.
And while 15 minutes a day of regular activity can make a huge difference to your health, a little more is even better.
However, a bit more exercise is even better…
When people were active for 30 to 45 minutes a day, they lowered their risk of death even more (the term they use in these studies is “all-cause mortality”).
“Every additional 15 minutes of daily exercise beyond the minimum amount of 15 minutes a day further reduced all-cause mortality by 4%…”
The bottom line here is that you don’t need to spend hours in the gym every day in order to get major health benefits.
You can go on a 15-minute walk, take more steps, or park further out from your normal parking space and get major health benefits.
Here’s what I recommend: Look for opportunities to move in your daily life and take them.
Your health will thank you.
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- Minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study https://www.sciencedirect.com/science/article/pii/S0140673611607496
- What is physical activity? | Choose MyPlate https://www.choosemyplate.gov/physical-activity-what-is
- What is Physical Activity? - Kansas State University https://www.he.k-state.edu/kines/kineseducation/whatispa.html