Exercise: Zero to Hero
Have you heard? ANY amount of exercise is better than NOTHING! Yes, I mean anything! If you barely have time to exercise, or to read this blog, I’m here to tell you that 5 MINUTES is enough. Yes, 5 MINUTES of walking, biking, running, dancing, anything that elevates your heart rate, is always better than nothing. Research shows that just 5 minutes of moderate physical activity matters, and may be beneficial to your health in many ways! It turns out that the special sauce to living longer is, drum roll please, longer, exercise!
How much exercise is enough?! The Physical Activity Guidelines for Americans from the CDC say what you probably already know: at least 150 minutes of moderate intensity exercise weekly (like brisk walking, cycling, or dancing), or at least 75 minutes/week of vigorous activity like running or sprinting, AND strength training exercises 2 times per week (like lifting weights, yoga, or heavy gardening). And don’t forget to stretch!
Newsflash: most people aren’t doing that. According to Jama, only 20% of American adults and children are getting the exercise they need for optimal health. That’s 264 million Americans missing the mark? Yikes! There are some good reasons not to exercise, but there are many great reasons and benefits to move more, and often. Here are some of them: it keeps your thinking mind sharp, it reduces your risk of developing type 2 diabetes and heart disease, it improves sleep, it lowers your risk for some cancers, boosts your mental health, and many more positive health benefits.
So what’s getting in our way? Technology has significantly contributed to the fact that we move less; many of us do our work, buy our clothes and groceries, or visit with friends and family (hello Zoom) at our desktop. I borrowed my neighbor’s large 1970 Ford F-250 truck a few years ago to transport a large machine, and it took a lot of effort getting in and out of the truck multiple times to manually set up the mirrors, open the windows, and steer it without automation! And this year and half, the pandemic has kept us home and even more sedentary.
So the fact is, we don’t move enough for our wellbeing and longevity.
So lets revisit the idea that “something is better than nothing,” because IT IS, for now! While the point is to build up to a routine of at least 30 minutes of physical activity (a minimum of 5 days per week), starting with a commitment of 5 minutes of aerobic exercise is a great starting point. Once you’ve mastered that routine, try adding another 5 or 10 minutes. It may be a lot easier than you think, and before you know it, you will have worked your way up to the recommended 30 minutes per day. Give it a shot, go from zero to hero. Your body will thank you!