Why You Are Doing GREAT: 30′ of exercise/day is NOT enough

New Study says we should DOUBLE that – or more. Another good excuse to go running!

Lately, studies had been surfacing where the press seemed to think they showed that too much exercise will kill you. (yeah right)

Now a new study (published in the journal Circulation) finally indicates that 30 minutes of moderate exercise a day isn’t as good for you as longer exercise sessions. (You know, like going for a long run!)

We always like articles where running (or prolonged exercise in general) is advocated, so we thought we’d share. Please do the same!

Getting your road buddies (or others) into trail running would be great as well off course: 4 reasons why you should be trail running .

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The Washington post had a full-on story about it. Here are a few quotes for you!

If you’re among of the millions of Americans who dutifully carve out 30 minutes a day for the moderate-intensity exercise recommended by experts based on the idea that you’re doing all you can for your heart, you’re in for some disappointing news.

A new analysis published Monday finds that that amount of activity may not be good enough.

For the paper, researchers reviewed 12 studies involving 370,460 men and women with varying levels of physical activity. Over a mean follow-up time of 15 years, this group experienced 20,203 heart failure events. Each of the participants self-reported their daily activities, allowing the team to estimate the amount of exercise they were doing.

They found that those following the 30-minutes-a-day guidelines issued by the American Heart Association had “modest reductions” in heart failure risk compared to those who did not work out at all.

But those who exercised twice and four times as much had “a substantial risk reduction” of 20 percent and 35 percent, respectively. ……….

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Jarett D. Berry, senior author of the study and an associate professor at University of Texas Southwestern Medical School, said the study shows that physicians and health policymakers should consider making stronger recommendations for greater amounts of physical activity to prevent heart failure. ……….

 

If there’s no way you can cram in 300 to 600 minutes of exercise a week, don’t despair. Plenty of research shows that lower amounts, even microbursts of intense 10 to 15 minutes of activity, can be beneficial.

In fact, the Centers for Disease Control and Prevention notes that one minute of vigorous activity is about the same as two minutes of moderate activity, so you can do a mix of the two each week.

Vigorous aerobic activity is defined as a something that makes you breathe hard and fast and that pushes up your heart rate pretty high. “If you’re working at this level, you won’t be able to say more than a few words without pausing for a breath,” government guidelines note. ……….

As for moderate-intensity exercise, there are plenty of activities you may not have thought of that can help your heart and “count” toward your exercise total. Examples include:

  • Walking fast
  • Doing water aerobic
  • Riding a bike on level ground or with few hills
  • Playing doubles tennis
  • Pushing a lawn mower

(Image sources: wikipedia, pixabay, flickr.)

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