Low Physical Activity Can Improve Fitness:

Research reported in 2007 shows that even small amounts of physical activity, as little as 75 minutes a week, can improve fitness levels. The study mentioned looked at post-menopausal women who were sedentary and overweight or obese.

Low levels of fitness are associated with a higher risk of heart disease. However, there is a poor understanding of the relationship between levels of physical activity and a change in fitness levels.

The National Institute of Health recommends at least 30 minutes of moderate activity on most days and ideally this would occur on all days.

The three exercise groups were assigned to different levels of exercise. The one group completed approximately 72 minutes of weekly exercise over about three days, at about 50% of their maximum capacity, making this exercise intensity very modest.

While this group saw an increase in fitness levels that would likely have some positive health benefits, with a little more activity they would probably see even better results. This brings up the point that any exercise or activity is better than nothing.

It also should be a positive message to those who don't exercise because they don't think that they have enough time. Every 15 or 20 minutes can add up at the end of the week. You don't have to exercise for an hour straight or more to see health benefits.

15 minutes of exercise done at three different times is no different than a 45 minute continuous session. The total amount of time accumulated at the end of the week will allow you to see improved fitness and health. So even 10 minutes of walking up and down the stairs will help.

If you have health problems which prohibit you from exercising continuously at a fast pace, that's okay. Do what you can and you will see some benefit. For those of us a little younger and in good health, if we choose to exercise more intensely and get our workouts done in 30 minutes or so, that's fine too.

If I do as much work in 30 minutes as you do in an hour, because I'm working more intensely by using multiple muscles and joints in some type of circuit training, that's an option. Some exercise routines are more efficient than others, so a one size fits all recommendation on physical activity won't work.

Which is why you so often hear such different recommendations from different individuals or organizations. Bottom line, we were all designed for movement and we need to give our bodies adequate movement to keep them functioning as well as they should.