A Little Is Good, but More is Better

When it comes to exercise, even a relatively small amount is better than none. And starting small may allow the novice to experience sufficient benefit that they want to increase their efforts. The dose-effect of exercise on cardio-respiratory fitness has been elaborated in a study reported in the Journal of the American Medical Association.

Sedentary postmenopausal overweight women with raised blood pressure were randomly assigned to three different durations of moderate exercise for 6 months. Even at the lowest level – approximately 73 minutes a week, or just over 10 minutes a day every day – improved the fitness in these subjects. Over the last decades, varying amounts of exercises have been recommended. Starting with 20 minutes a day three days a week in the 1970s and 1980s, the desired level has escalated up to 60 minutes a day (whew!). It depends, of course, on the goal; lower levels are OK for ‘fitness’, more for weight control, and much more for weight loss (always assuming a constant diet). I believe exercise should be fun, as far as possible, so that a little more isn’t unpleasant. But everyone should find their own amount – one that fits with their (healthy) lifestyle and comfort level.