Don’t despair if you can’t fit in the recommended 30 minutes of daily exercise. Growing evidence suggests that even half that much can help.
People who say they are too busy to exercise now have little excuse, after scientists found just 15 minutes of activity a day is enough to lengthen your life.
The 30-minute-a-day for five or more days a week has been the golden rule for the last 15 years, but now we found even half that amount could be very beneficial,” lead author Dr. Chi-Pang Wen told ABC News. “As we all feel, finding a slot of 15 minutes is much easier than finding a 30-minute slot in most days of the week".
In a study published in Circulation earlier this month, Lee and colleagues found that people who engaged in 15 minutes a day of moderate physical activity had a 14 percent lower risk of heart disease compared with inactive people.
For the sedentary, the key is this: Some exercise is better than none.
The knowledge that as little as 15 minutes per day of exercise on most days of the week can substantially reduce an individual’s risk of dying could encourage many more individuals to incorporate a small amount of physical activity into their busy lives.
People should strive to do the recommended level of exercise, but should not be discouraged if they can’t achieve it right away. Start slow and gradually build up.
Prescription for exercise:
The most well-known path to cardiovascular strength is aerobic exercise. This type of exercise makes your heart stronger and able to use oxygen better. It also improves circulation and lowers blood pressure.
Daily aerobic exercise is recommended. Other types of exercise that complement aerobic exercise and add to its heart-building benefit include strength training and stretching. Each should be done two or three times a week.
Strength training is especially important, since it builds up strength in muscles and bone, which helps with walking, daily activity, and metabolism. Stretching strengthens joints and improves stability.
Many people don't think of stretching as exercise, but for older adults, stretching provides multiple benefits. When done properly, stretching improves blood flow to joints and muscles, stabilizes joints, increases range of motion, improves balance, and can improve breathing. Full deep breaths improve the function of the heart and cardiovascular system, as well as the muscles being stretched or exercised.
Reminders:
If you need motivation, join a gym. Many people find the camaraderie good incentive. Many gyms have recumbent bikes that provide an excellent aerobic workout in comfortable position. Gyms also have trainers who will be happy to show you how to use hand weights safely.
So do a 15 minutes exercise and Extend your life by 3 years….
People who say they are too busy to exercise now have little excuse, after scientists found just 15 minutes of activity a day is enough to lengthen your life.
The 30-minute-a-day for five or more days a week has been the golden rule for the last 15 years, but now we found even half that amount could be very beneficial,” lead author Dr. Chi-Pang Wen told ABC News. “As we all feel, finding a slot of 15 minutes is much easier than finding a 30-minute slot in most days of the week".
In a study published in Circulation earlier this month, Lee and colleagues found that people who engaged in 15 minutes a day of moderate physical activity had a 14 percent lower risk of heart disease compared with inactive people.
For the sedentary, the key is this: Some exercise is better than none.
The knowledge that as little as 15 minutes per day of exercise on most days of the week can substantially reduce an individual’s risk of dying could encourage many more individuals to incorporate a small amount of physical activity into their busy lives.
People should strive to do the recommended level of exercise, but should not be discouraged if they can’t achieve it right away. Start slow and gradually build up.
Prescription for exercise:
The most well-known path to cardiovascular strength is aerobic exercise. This type of exercise makes your heart stronger and able to use oxygen better. It also improves circulation and lowers blood pressure.
Daily aerobic exercise is recommended. Other types of exercise that complement aerobic exercise and add to its heart-building benefit include strength training and stretching. Each should be done two or three times a week.
Strength training is especially important, since it builds up strength in muscles and bone, which helps with walking, daily activity, and metabolism. Stretching strengthens joints and improves stability.
Many people don't think of stretching as exercise, but for older adults, stretching provides multiple benefits. When done properly, stretching improves blood flow to joints and muscles, stabilizes joints, increases range of motion, improves balance, and can improve breathing. Full deep breaths improve the function of the heart and cardiovascular system, as well as the muscles being stretched or exercised.
Reminders:
If you need motivation, join a gym. Many people find the camaraderie good incentive. Many gyms have recumbent bikes that provide an excellent aerobic workout in comfortable position. Gyms also have trainers who will be happy to show you how to use hand weights safely.
So do a 15 minutes exercise and Extend your life by 3 years….
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