If I exercise less than the recommended 150 minutes/week, will it still benefit my health?

If I exercise less than the recommended 150 minutes/week, will it still benefit my health?


DEAR DOCTOR :
You often recommend exercising for 30 minutes a day, most days of the week. That target intimidates me. Is it worth it for me to exercise less, say 15 minutes, three days a week? Or is there no benefit unless I commit to the full 150 minutes per week?
DEAR READER:
I’m glad you asked that question, because there are a lot of people who are daunted by the thought of exercising that much — and therefore don’t do it at all. It is true that I do advise 150 minutes of moderate-intensity activity each week. But two recent studies, while not changing my view that 150 minutes is best, show that less than this still brings benefits.
First, let’s establish what we know: Regular exercise protects you against many major diseases. That includes heart disease, diabetes, osteoporosis, depression and even some cancers. In fact, there are no medicines yet invented that can protect you against these diseases as well as regular exercise.
But how much exercise? Two papers published recently have made me think carefully about whether my emphasis on the 150-minute-a-week goal is right for everyone.
One research team analyzed studies of physical activity in over 800,000 people. The more time that people were sitting down each day, the greater their risk of heart disease and cancer. The people who spent the most time sitting down, compared to those who spent the least time, had a 24 percent higher risk of dying prematurely. And they had a 90 percent greater risk of getting diabetes.
Another research team in Denmark compared death rates in regular joggers, light joggers and non-joggers. Light joggers were those who jogged at a slow or moderate pace just two or three times a week, for 60 to 145 minutes. Not surprisingly, the light joggers had much lower death rates than the non-joggers. But surprisingly, the light joggers also had somewhat lower death rates than the regular joggers.
I’m not sure I believe that last result, given what so many other studies have said about the benefits of regular jogging. But I do absolutely believe that regular light exercise brings more health benefits than being sedentary. And the exercise doesn’t need to be jogging.
In other words, exercise is on a spectrum. On one end is no activity; on the other end is 150 minutes or more of exercise per week. In between there is a continuum. You benefit from any level of activity on that continuum.
Here are some suggestions to get more activity into your day:
• Take the stairs instead of the elevator.
• Park farther away from your office, or get off the bus a stop or two earlier.
• Ask a friend to join you for a walk instead of meeting at the coffee shop.
• Walk around the house while chatting on the phone.
• Walk an extra lap around the mall.
• Walk the dog.
• Hop on your exercise bike or treadmill while watching TV.
• Dance with your kids. That’s healthy — and fun. more  

Dear Doctor,
kindly reflect on the habit of drinking regular tea that we drink normally, as should one drink tea, if no reasons, if yes how much. if it harmful then what can be the alternative? more  
Good idea n helpful for senior citizens more  
I really appreciate the golden views to keep every one fit, it is really helpful for every body specially the elderly persons. The article is very much concerned for keeping you fit, follow the advice and keep your self healthy all the time. more  
great Rajaji...combination of all above work better including
yogasan, pranayam and other . Thanks. more  
Post a Comment

Related Posts

    • Saurav Ganguly suffered a Heart Attack

      3 major blood vessels were found to be blocked in an otherwise healthy individual. He suffered a blackout during Gym Exercises at his home He was taken in time to the hospital...

      By Dr. Neelam Nath
      /
    • Secrets of Longevity

      Whales have heart rates @2/minute while in water and it's up by 4 while out of water,while hunting. Humans have heart rates between 60-80 and athletic people or others who believe in reg...

      By Dr. Neelam Nath
      /
    • Healthy cholesterol

      Can we run our vehicle without good oil? Why do we get our vehicles serviced, get filter & oil changed after driving few thousands of Kilometers? Cholesterol is a type of fat found i...

      By Neelam Nath
      /
    • Alkaline diet

      If you are in your 30s or know someone who is in their 30s, then it is important to understand that alkaline diet hams none and helps everyone without being a burden on the pocket. Dr Otto Warburg,...

      By Neelam Nath
      /
    • Foods as blood thinners

      Foods As Blood Thinners Dr. Neelam Nath Bhatia Dr. Neelam Nath BhatiaGeneral Physician 9 September, 2019 Cardiac patients are given blood thinners so that bloo...

      By Neelam Nath
      /
    • Chelation therapy

      is Chelation therapy advisable for reducing blocks

      By Swarnalatha Marjee
      /
    • BP fluctuation during day

      How does blood pressure fluctuate during the day? Is it quite high before lunch. Experts please advise.

      By Sneha Goyal
      /
    • Erroneously high BP measurement mistakes

      AHA lists 7 common mistakes leading to erroneously high BP measurement . 1 .Having a full bladder can add 10-15 points to your reading. 2 .Slouching, unsupported back or feet....

      By Sneha Goyal
      /
    • Hypertension

      Hypertension is a systolic blood pressure equal to or greater than 140mm of Hg or diastolic pressure equal to or greater then 90 mm of hg. Features of Hypertension: 1. Headach...

      By Pritam Sharma
      /
    • 101 year old cardiologist

      India's first lady Cardiologist, Dr. Padmawati Sivaramakrishna Iyer turned 101yrs on 20th June 2018. She is director of the National Heart Institute, Delhi and the founder president of the A...

      By Sneha Goyal
      /
    • Good evening friends

      4 Nuts That Cut Your Heart Disease Risk. Recently, I set up an experiment in a grocery store. I placed four nut mixes on a shelf. Each was labeled differently. One promoted men’s h...

      By Dr.(Mrs.)Chandra Kanta Gosain
      /
Share
Enter your email & mobile number and we will send you the instructions

Note - The email can sometime gets delivered to the spam folder, so the instruction will be send to your mobile as well

Please select a Circle that you want people to invite to.
Invite to
(Maximum 500 email ids allowed.)