In today's information rich society, you probably are well
aware that exercise is the hallmark of a fit and healthy person. Today's
sedentary lifestyles can be dangerous and even deadly in some cases, but how
much exercise is enough to significantly impact your fitness and health levels?
And, if you are just starting out, what can you reasonably do to make a
difference? This article examines whether we really do get enough exercise and,
if not, what lifestyle changes we can make to address the issue.
With more than 80% of all Americans getting less than the
required amount of exercise every year, it is crucial that you know exactly
what you need to do to positively impact your overall health and longevity.
One recent study showed that individuals who exercised
intensely for 30 minutes per day actually obtained better health benefits than
those who performed the same exercises for one hour a day. This is quite
surprising at first, but, on closer examination of the facts, it actually makes
a lot of sense. These findings seem to support other studies which also claimed
that 30 minutes of moderately intense activity or exercise significantly boosts
our immune systems, and is the minimum daily requirement for physical fitness.
The good news is that sedentary individuals can break that 30 minutes a day
down into easier to swallow bite-sized chunks.
In fact, if you are really pressed for time, make sure that
you schedule 10 minutes of uninterrupted and moderate to intense exercises just
three times a day. Just be sure that if you are starting out from a very
inactive lifestyle, stretch first, and do not overdo things. When just starting
out, begin by touching your toes, doing deep knee bends, or performing a few
jumping jacks and this will be enough to get your heart rate up. Also, the
average person can briskly walk at a rate of between 3 and 4 miles per hour,
meaning that a quick paced one mile walk can be accomplished in just 15 to 20
minutes.
This is something which is feasible for almost everyone, and
can be added to your work and home schedules easily.
But, why is exercise so important? Well, the World Health
Organization and other major health institutions have linked a variety of
diseases and complaints to poor fitness such as breast cancer, colon cancer, diabetes,
obesity and several heart diseases. All of these are common in people who have
a sedentary lifestyle that features sitting as a prominent feature. So
remember, "Stand when you can."
If you are getting 30 minutes of medium to intense physical
exercise every day, pat yourself on the back. You are doing what is minimally
required to live a fit and healthy lifestyle. And if you are not currently
getting at least one half hour of exercise a day, it is never too late to
start. Get out of your chair and on your feet for at least 30 minutes of
exercise per day, and you can avoid the many dangers which a sedentary
lifestyle delivers.
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