Quantifying the Benefits of Modest Exercise

Gaining a large fraction of the estimated maximum possible long-term benefits from exercising can be achieved with only modest levels of regular exercise according to researchers. This recent paper is representative of earlier, similar findings: "The health benefits of leisure-time physical activity are well known, but whether less exercise than the recommended 150 min a week can have life expectancy benefits is unclear. We assessed the health benefits of a range of volumes of physical activity in a Taiwanese population. In this prospective cohort study, 416,175 individuals (199,265 men and 216,910 women) participated in a standard medical screening programme in Taiwan between 1996 and 2008, with an average follow-up of 8.05 years. 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, or low, medium, high, or very high activity. We calculated hazard ratios (HR) for mortality risks for every group compared with the inactive group, and calculated life expectancy for every group. Compared with individuals in the inactive group, those in the low-volume activity group, who exercised for an average of 92 min per week or 15 min a day, had a 14% reduced risk of all-cause mortality, and had a 3 year longer life expectancy. Every additional 15 min of daily exercise beyond the minimum amount of 15 min a day further reduced all-cause mortality by 4% and all-cancer mortality by 1%. These benefits were applicable to all age groups and both sexes, and to those with cardiovascular disease risks. Individuals who were inactive had a 17% increased risk of mortality compared with individuals in the low-volume group."

Link: http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(11)60749-6/abstract


When we wake, our body fluids are very dirty and it takes moderate physical activity to pump blood and lymph. It would also be beneficial to go to sleep with a fresh supply of extracellular fluids to feed and clean cells while sleeping. This would take 30 minutes AM and Pm. or 420 minutes per wk. Not that hard--wake up drink 2 cups water, start coffee, turn on TV, and get on Treadmill 30 Min. another 30 watching 6 PM news or any of your normal programs. Try to complete several hour before bed time for better sleep Do a little moving during breaks and lunch. Look better-Feel better-Work better

Posted by: Charles Crumpton at March 19th, 2020 2:25 PM
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