A new study published in the British Journal of Sports Medicine has found that aerobic and muscle-strengthening physical activity may help you live longer.
Exercise for just an hour a week to keep you alive
Researchers have long known that physical activity can lead to a host of health benefits, including a reduced risk of mortality. In a recent study, they sought to determine the minimum amount of physical activity needed to achieve this benefit. The study found that the minimum effective dose of aerobic physical activity for significant mortality risk reduction was 1 hour per week.
This was true for both moderate and vigorous aerobic exercise. Additionally, the study found that older adults need only small decreases in mortality risk beyond this duration. Finally, the study found that muscle-strengthening exercises in combination with aerobic physical activity conferred additional mortality risk reduction. The minimum effective dose for this was 1-2 times per week. These findings have important implications for public health policy and individual behavior.
How to add exercise to your daily routine
1. Wake up earlier in the morning and go for a walk or jog around your neighborhood
Getting up early in the morning can be a challenge, but there are plenty of good reasons to do it. For one thing, it’s a great way to get some exercise. Going for a walk or a jog around your neighborhood is a great way to start the day and it can help to improve your overall fitness level.
Additionally, getting up early can help you to get a head start on your day. You’ll be able to get more done if you have an extra hour or two in the morning, and you’ll also be less likely to feel rushed and stressed throughout the day. So if you’re looking for a way to improve your health and your productivity, consider setting your alarm clock a little earlier tomorrow morning.
2. Park at the back of the parking lot at work to get in a few extra steps each day
Parking in the back of the lot may not be the most convenient option, but it can pay off in the long run. Walking a few extra steps each day can have a big impact on overall health and fitness. Just by making this small change, you can increase your daily step count and get some additional exercise.
In addition, parking in the back of the lot can help to improve circulation and reduce stress levels. And who knows, you might even find a new favorite spot in the park! So next time you head to work, remember to park in the back of the lot and get a little extra activity in your day.
3. Take the stairs instead of the elevator, or use a standing desk at work
Taking the stairs instead of the elevator, or using a standing desk at work are both great ways to get some extra activity into your day. Even just a few extra minutes of movement can make a big difference when it comes to your health.
Taking the stairs instead of the elevator is a great way to get your heart rate up and get some extra steps in. If you can, try to take the stairs whenever you can. If you’re working at a desk all day, try standing up and working for part of the day.
Moreover, while you don’t have to stand all day, even standing for an hour or two will make a difference. And if you can’t stand, try to move around as much as possible. Get up and walk around every few hours, or do some stretching at your desk. Even small changes can add up over time and improve your health.
4. Go for a bike ride on the weekends, or take your dog for a long walk
Going for a bike ride or taking your dog for a long walk on the weekends is a great way to get some exercise. Not only is it good for your fitness, but it can also help to improve your overall health.
Walking and biking are low-impact activities that can help to reduce stress, improve heart health, and boost mood. And of course, spending time outdoors in nature can be very refreshing and rejuvenating.
So next time you’re looking for something to do on the weekend, consider getting out and about for a walk or a ride. It’s good for you in more ways than one!
5. Join a local gym or take classes like yoga or Pilates that you can do at home
Anyone looking to get fit and improve their overall health should consider joining a local gym or taking fitness classes. Joining a gym gives people access to a wide range of fitness equipment and facilities, as well as the guidance of trained fitness instructors.
Taking fitness classes, such as yoga or Pilates, can also be an effective way to get in shape. These classes typically take place in a studio setting with experienced instructors leading the way. They can also be done at home, which is convenient for those with busy schedules.
Regardless of which route you choose, getting fit is an important step toward improving your health.
6. Drink plenty of water and avoid sugary drinks – this will help keep you hydrated and energized throughout the day
When it comes to fitness and exercise, staying hydrated is essential. Water helps to keep your body temperature regulated, transports nutrients to your cells, and helps your body to remove waste products.
However, many people don’t drink enough water during the day, resulting in dehydration. Dehydration can cause fatigue, muscle cramps, and headaches, making it difficult to stick to your fitness routine.
To avoid dehydration, it’s important to drink plenty of water and avoid sugary drinks. Sugary drinks will actually cause you to urinate more, resulting in further dehydration.
So make sure to drink plenty of water throughout the day to keep yourself hydrated and energized for your fitness activities.
Getting stronger, healthier, and fitter
The health benefits of exercise are too great to ignore, and the good news is that you only need to commit an hour a week to reap the rewards. Whether you’re just starting out or have been exercising for years, these tips will help you make the most of your time in the gym and improve your overall health.
Be sure to check out our other Healthy Living articles for more advice on how to live a healthy lifestyle.
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This article is intended for informational, entertainment or educational purposes only and should not be construed as advice, guidance or counsel. It is provided without warranty of any kind.