Moderate Activity Can Increase Health:

More than a few studies done in the last several years point to the increased health benefits that come from moderate activity. Depending on who you listen to, you may hear different advice on how much exercise we need for our health.

One study showed that as little as 75 minutes a week of moderate physical activity can improve fitness levels. Low levels of fitness are associated with an increased risk of heart disease and diabetes. We all know that we need to exercise for our health, but many feel that they just don't have the time.

My proposal is that there are two different levels of physical activity which lead to health benefits - the optimal level and the basic level. The optimal level would include forms of physical activity which lead to an increased metabolism and decreased levels of bodyfat. Excess bodyfat is known to carry an increased risk of disease.

This optimal level isn't necessarily the same as training for elite sports performance, but would be similar in that people would have good levels of strength, bone mass, flexibility, endurance and low bodyfat levels. The specific training methods could be left to the individual, as there are many different ways to achieve this.

For those who don't like to exercise or don't think they have enough time, the basic level of fitness will still yield health benefits, probably not as much as the optimal level, though. Basic exercises that help maintain strength, bone mass, and mobility are needed.

A moderate walking program will help with these goals. Simple strength exercises such as pushups, bodyweight squats, lunges, etc. Exercises that can be done at home with little to no equipment. Dumbbells are a great way to do simple home exercises.

One study suggested that physical activity such as walking, and leg strength were important predictors of mobility decline in the elderly. Many seniors have trouble with things like getting up from a chair, climbing stairs, and bending over to pick something off the floor. This is where leg strength comes into play.

Something as simple as walking at a moderate pace can help keep your mobility. A brisk walk for 30 minutes a day, 6 times a week can reduce the risk of Metabolic Syndrome, something an estimated 25% of US adults have.

If you can't walk for 30 minutes or more at one time, break it up into morning and evening sessions. At the end of the day, 30 minutes of activity is 30 minutes, regardless of whether you did it all at once or in three different sessions. In this way, your weekly activity can add up to something that will give you some basic health improvements.

This may be short of the optimal level, but is still much better than sitting on your butt and doing nothing at all! We should be promoting at least basic levels of strength and activity to keep your mobility as you age.

If you don't like to exercise you still need to do some basic activity to increase your health.