Whilst I am an advocate of activity and exercise, I generally encourage "do-able" forms and levels of exercise, as they are relatively easily to sustain. For me, the oft quoted "get 30 minutes of moderate activity on most days of the week" fits this bill, especially when one considers that even brisk walking can push the heart rate up to a level that qualifies as "moderate activity." So, I was interested to see recently the publication of a study, which assessed the relationship between this (apparently low) level of exercise and risk of death.
The study, which appeared in the Archives of Internal Medicine, assessed the relationship between exercise habits and overall risk of death in a group of more than 250,000 individuals aged 50–71 years [1]. Each person in this study was followed for an average of five years.
Over its course, exercising for 30 minutes on most days of the week was associated with a 27 percent reduced risk of dying. The researchers also assessed the apparent effects of 20 minutes of vigorous activity (enough to cause individuals to break into a sweat) at least three times per week. Here, the associated reduction in the risk of dying was 32 percent.
The researchers also assessed the potential benefit to be had from lower levels of activity. Those engaged in levels of exercise less than the standard recommendations were found to be at a 19 percent reduced risk of dying compared to sedentary individuals.
Whilst neither observational nor epidemiological studies can actually prove that exercise reduces the risk of dying, it seems reasonable to assume that it is having a genuinely beneficial effect. If that is the case, then the fact that individuals who do not meet the current guidelines appear to still benefit significantly is a very positive message indeed. The findings of this study prompted its lead author, Dr. Michael Leitzman, to comment that, "Engaging in any level of activity is better than not engaging in that activity," which is, he says, is "an encouraging piece of information for people who feel they might not be able to meet the guidelines."
It's nice to see a health professional promote exercise in a way which is more likely to inspire individuals than to put them off. And it's especially timely at this time of year when people may be considering lifestyle-related New Year resolutions. Many of us will be familiar with the experience of taking up a New Year exercise regime, which starts with some enthusiasm but peters out in a month or two. The problem here is that we can tend to set our sights too high with over-ambitious exercise plans that can be difficult to sustain.
My advice for those who are really quite sedentary but have an ambition to be more active is to set your sights lower. Rather than joining a gym and going on some strenuous program, why not just make walking part of your daily life? In addition to being great exercise, it provides the opportunity to get outside, to get some fresh air and, important in winter, some natural sunlight, exposure to which has potential benefits for both mental and physical well-being. And all this for free. Remember also you can be satisfied in the knowledge that even quite moderate activity is likely to be doing you the power of good.
Reference:
1. Leitzmann MF, et al. Physical Activity Recommendations and Decreased Risk of Mortality. Archives of Internal Medicine 2007; 167(22): 2453-2460
Dr. John Briffa is a London-based doctor and author with an interest in nutrition and natural medicine.
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