{"id":19218,"date":"2020-01-08T19:15:37","date_gmt":"2020-01-08T19:15:37","guid":{"rendered":"https:\/\/www.lifeandnews.com\/articles\/?p=19218"},"modified":"2020-01-09T05:33:51","modified_gmt":"2020-01-09T05:33:51","slug":"hate-exercise-small-increases-in-physical-activity-can-make-a-big-difference","status":"publish","type":"post","link":"https:\/\/www.lifeandnews.com\/articles\/hate-exercise-small-increases-in-physical-activity-can-make-a-big-difference\/","title":{"rendered":"Hate exercise? Small increases in physical activity can make a big difference"},"content":{"rendered":"

Libby Richards<\/a>, Purdue University<\/a><\/em><\/p>\n

A new year typically brings new resolutions. While making resolutions is easy, sticking with them is not. Exercise-related resolutions consistently make the top 10 list, but up to 80%<\/a> of resolutions to be healthier, including promises to exercise more, are tossed aside by February.<\/p>\n

You know physical activity is good<\/a> for you. But, that isn\u2019t always enough to get or keep you moving. You\u2019re not alone. Fewer than half of American adults<\/a> are as active as they should be.<\/p>\n

How active should you be? The Centers for Disease Control and Prevention recommend that adults get at least 150 minutes<\/a> of moderate-intensity physical activity every week.<\/p>\n

So, let\u2019s think about physical activity in a different way. As a nurse who researches exercise<\/a>, I can tell you that it is likely the closest thing to a fountain of youth or a magic pill that you will have in your lifetime.<\/p>\n

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Exercise improves mood and sleep in addition to lowering your risk for many diseases.<\/span>
\nJacob Lund\/Shutterstock.com<\/a><\/span><\/figcaption><\/figure>\n

Benefits to all parts of your body<\/h2>\n

Research shows that every single system in the body benefits when you are more active. You sleep<\/a> better. You have more energy. You find yourself in a better mood<\/a>. You think more clearly and remember better<\/a>. Your bones become stronger<\/a>. Your body also responds better to insulin, which lowers your risk of diabetes<\/a>. And you significantly reduce your risk for many cancers<\/a>. All of that is in addition to the better known weight<\/a> and heart benefits of physical activity<\/a>.<\/p>\n

Bottom line: If you want to live a long and healthy life, you need to be active.<\/p>\n

But \u201cthat\u2019s easier said than done,\u201d you might be saying to yourself. In fact, increasing your physical activity is probably easier than you think. You don\u2019t need to buy expensive equipment or join a gym. And you will begin to reap the rewards of physical activity almost as soon as you start. Adding small amounts of movement to your daily routine goes a long way.<\/p>\n

Brisk walking<\/a>, at a pace of at least a 20-minute mile, provides health benefits similar to running, and probably more social benefits. Plus, your risk of injury is much lower. And you can walk \u2013 for free with nothing more than comfortable shoes \u2013 from almost anywhere: your neighborhood, your office, or in lieu of waiting behind the wheel of your car in the pickup line at your kid\u2019s school. A 22-minute walk every day, or two 11-minute ones, would put you just over 150 minutes every week.<\/p>\n

It isn\u2019t cheating to break your 150 minutes a week into small increments. In fact, even for people who are physically fit and exercise every day, breaking up periods of sitting<\/a> is critically important. Even if you are getting enough exercise, sitting for the rest of the day can undo the health benefits<\/a> of your workout. If you aren\u2019t yet ready to aim for 2.5 hours of brisk walking each week, reducing the time you spend sitting would be a great starting goal.<\/p>\n

Setting other goals<\/h2>\n

Many experts who work with clients or patients to set goals use the acronym SMART (specific, measurable, attainable, realistic and time-based) to guide goal-setting. This simple method could help you achieve a goal to sit less and move more in the new year:<\/p>\n