Got 5 minutes to exercise? Sweep the floor? Do some vacuuming? Stretch? Do some cooking or food prep? Park your car farther away?
Normal heart rate? A healthy heart rate?
Here's what they found:
A study in the journal Medicine & Science in Sports & Exercise by Dr. A. McGuire and Robert Ross found that:
Obese people who had more "light" and "moderate" movement throughout the day were significantly fitter than the least active group. This amounts to a 15% reduction of risk of heart disease!
None of these met the "10 minute minimum" of cardio that is usually considered a minimum!
So if you can't manage a workout, get more "micro bursts" of activity!Even with a normal heart rate, you can benefit!
Fitness experts are lowering the bar by re-defining what it takes to be fit.
“I regret preaching the doctrine of aerobics as I did for so many years,” says Harvey Simon, a Harvard Medical School professor, “because you can get the health benefits of exercising without ever buying a pair of sneakers or getting into a sweat.”
After years of preaching the virtues of aerobics and of pushing your heart rate, experts may have trouble convincing people that only moderate exertion is needed for their health.
Dr. Harvey Simon now believes that it takes only about half of what he used to recommend, and that:
Why? Data from various studies shows that for most of us, the biggest gains in health come from moderate exertion like:
Although these activities use a lot less less effort than the recommended 30 to 60 minutes of aerobics a day, moving throughout the day is what is keeping us healthy.
Experts are now busy re-defining fitness because they are realizing that the BIGGEST health benefits come from just a SMALL increase in activity such as:
These normal heart rate activities will greatly reduce your risk for a heart attack or stroke as well as many other health problems.
Some doctors and fitness couches are now trying to undo the expectations people have about fitness because their standards were set unreasonably high by the aerobics movement.
Because people don’t believe they can benefit with less, or with a normal heart rate.
The average person “still thinks you have to train for a marathon to get fit,” says Dr. Tim Church of Dallas, at the Cooper Institute.
(The Founder, Kenneth Cooper, coined the term “aerobics.”)
Movement you enjoy can take many different forms. If you simply get up from your chair more often, go up and down stairs more times, you will be better off, with a healthy heart rate.
So what’s the magic number? What is considered enough?
When researchers reviewed 44 studies, they found that most of the benefit of exercising START with the first 1000 calories of increased activity each WEEK.
They found that this first increase reduces the risk of dying by 20 per cent to 30 per cent, according to the Journal of Medical Science and Exercise.
Scientists are still working on studies that will determine what “dose” exertion offers the biggest gains in health.
Researchers now say that every little bit helps:
Although that adds up to only about 400 to 500 calories, the
increased activity translated into about a 70 per cent lower risk of
dying from sudden cardiac arrest! Gardening maintains a healthy heart rate out in nature.
How to Lower Your Cholesterol by Exercising
Making time for aerobics such as jogging, brisk walking, cycling and stair climbing can help you increase HDL or "good" cholesterol.
Some research shows that for the best results, DURATION is more important than intensity.
Very high intensity short bursts of a minute or so also are very beneficial against what causes a stroke and for heart health.
Studies have supported the notion that a little activity goes a long way for senior fitness and anti aging.
A 2004 report by Swedish researchers showed that older adults who exercised ONLY ONCE A WEEK were 40% less likely to die during the 12-year study period than those who did nothing.
For years the medical community preached the need for vigorous aerobic activity and athletic fitness.
Even though people know to walk up stairs rather than take an elevator, or park a little further away, doctors say that their patients don’t believe this makes a difference.
They are trying to redefine how much to keep fit is really enough, and encourage their patients to think about "health fitness" rather than "athletic fitness."
It is of course still a great goal to be athletically fit, because it has clear benefits, such as improved muscle tone, energy levels and improved psychological well-being.
Don’t throw away that special equipment yet!
And if you enjoy a physical challenge, all the better!
Even though yoga is not aerobic, and not a big calorie burner, it may still stave off that middle age spread.
Even better, overweight yogis lost 5 pounds over the decade, while their non-yoga practicing peers gained an additional 14.
Evidently, relaxation, stretching and awareness come into play for fitness as well.
While the experts are re-defining keeping fit for health rather than for athletics, remember that the big benefits come from SMALL INCREASES IN ACTIVITY.
We might even get inspired to do the housework that has been ignored. Now that this is officially counts, maybe the vacuuming will get done more often!
Dr Oz and Dr Roisen also say to "ditch the scale in favor of the tape measure." Why?
For one healthful reason: Waist size is more important than weight, because belly fat is so strongly linked to many health risks.
So while belly weight loss is important, it will happen with increased movement and a belly fat loss diet.
If you enjoy running, you will want to take a few tips from children and Kenyans -- the world's best long-distance runners, who even though they have small leg muscles, they are always winning races.
Children also run loose like this because their muscles havn't tightened up from years of being sedentary most of the day without a natural flow of keeping fit.
Scientists are studying these natural techniques developed by elite athletes Roger Davies and Helly Visser.
Whether you want aerobic or stretching exercises, yoga or arthritis exercise, lower back exercises, pilates exercises for best ab exercises or to lose weight, here's help to get started:
Have your next vacation be:
Get up[ and Move:
The best way for you to get started with home exercise equipment may be with a mat, exercise bands for pilates exercises, for normal heart rate activities.
Or you may want healthy heart rate exercise bike with used exercise equipment or inexpensive marcy exercise equipment for weight loss or toning.