How much exercise is enough?

A lot of doctors assumed that less vigorous exercise would not produce health benefits, even though there were few studies to answer that question one way or the other. But it was a common belief — and it still persists today. However, it’s wrong.

In the last 15 years, studies involving hundreds of thousands of people followed for many years have told quite a different story. The studies don’t dispute the benefits of regular vigorous aerobic exercise. Rather, they show that you really do get enormous health benefits from regular moderate exercise exercise much less vigorous than aerobic exercise.

What are the benefits from regular moderate exercise? The vary from dramatically lower rates of heart disease, high blood pressure, stroke, colon cancer, breast cancer, diabetes, dementia, fractures, gallstones, erectile dysfunction.

How much exercise can bring these benefits? Walking at a pace of 3 to 4 miles per hour (taking 15 to 20 minutes per mile), for 30 minutes, at least five times a week, will do it. You don’t have to do all 30 minutes consecutively. You can do it in pieces.

Suppose you park your car about a third of a mile from your workplace. A brisk walk from the car to the office takes about 6 minutes. If you do that twice a day, five days a week, that’s one hour of brisk walking each week. Climb several flights of stairs each day, at home or at work - you get points. Get down on the floor and play with your dog - more points. Dusting, cleaning, mowing the lawn, taking out the trash — still more points. Add these points to the points you get for walking to and from your car, and it’s surprisingly easy to get the exercise you need to protect your health. You really can do it without breaking a sweat.