How active is your lifestyle? Do you sit at a desk or in a chair most of the day? If so, do you get up every hour to take a short walk?
If you are going through cancer treatment right now, exercise may seem overwhelming. Even if you aren’t fighting an illness, adding one more “to do” to a busy schedule can seem just as overwhelming; however, new research shows just 15 minutes of exercise a day may add three years to your life AND reduce your cancer risk.
In this week’s Lancet, Taiwanese researchers published the results of a study that looked at more than 400,000 people over a 12-year period. Participants reported their weekly exercise habits and then were placed in one of the following categories: inactive, low, medium, high or very high exercise activity.
The people in the low-exercise group averaged 15 minutes of moderate-intensity exercise per day, reducing their risk of dying from cancer by 10 percent and living about three years longer than those who were inactive. Moderate intensity exercise included any activity that can make a person short of breath, but able to carry on a conversation, such as brisk walking or easy jogging.
Now, you may be asking, if this study was done in Taiwan, can we apply this information to Americans?
Absolutely! There are many studies across many cultures and ethnic groups that seem to have a consistent findings – move more, live longer.
The CDC recommends a minimum of two hours and 30 minutes (150 minutes) of moderate-intensity exercise each week PLUS muscle strengthening activities two or more days per week that work major muscle groups. Even if you cannot devote one hour at a time, as little as 10 minutes, 15 times per week, will work.
For most adults, the CDC guidelines are a minimum goal; however, if you are just getting started, 15 minutes a day is a great start, and according to this study, will provide benefits to your health!
Consider these tips to get started and remember – always talk with your physician first before beginning any exercise program.
If you have a disability limiting your activity level, find additional information at the The National Center on Physical Activity and Disability.
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