A Little Exercise Goes a Long Way

Goodshoot 1We all know the benefits of exercise and how running enhances our lives for the better. From muscular bodies, keeping the weight off, to giving you more energy, running provides a wealth of advantages to your life.

Now you can tell your more sedentary friends and family that even a little exercise will still reap gain. In a recent study published late last month in the Clinical Journal of the American Society of Nephrology, participants who spent more time on the sofa than doing anything that raised their heart rates, changed their lifestyle to incorporate 30 minutes of walking each day. Results showed this reduced their risk of dying over a three-year period by 33 percent.

Researchers wanted to know what the minimum threshold was to achieve any kind of health gains. “We know prolonged sitting is associated with poor outcomes,” Dr. Srinivasan Beddhu, a kidney specialist at the University of Utah School of Medicine in Salt Lake City and lead author of the new study told Live Science.

They did find that activities such as standing or writing did not provide any health benefits. Basically it comes down to this: move.

To complete this study, Dr. Beddhu and his team researched activities of more than 3,600 adults representative of the U.S. population. During the three-year study, 137 died from various reasons. Those who exercises more were less likely to die.

“We are not advocating for a total of two minutes per hour of light activity,” Beddhu said. “If a person is already doing 10 minutes per hour of light activity, going to 12 minutes per hour might further decrease their mortality risk.”

So tell your less-inclined-to-exercise friends: a little adds add to a lot. Try making subtle changes to get out and move.