Every Little Bit Helps

The benefits of leisure time physical activity are well known. Studies have show that 150 minute per week of vigorous exercise prolongs life expectancy. A recent study in Taiwan shows even less activity has a good effect.

Compared to inactive individuals, those who exercise as little as fifteen minutes per day had a 14% reduction in all-cause mortality and had a three year longer life expectancy. Each additional fifteen minutes of daily exercise beyond the first fifteen further reduced all-cause mortality by 4% and all-cancer mortality by 1%. These results were applicable to all age groups and both sexes.

Regular exercise has a big impact in reducing heart disease. Being active increases HDL cholesterol (“good” cholesterol) and decreases unhealthy triglycerides. Moderate activity, such as walking at a brisk pace, is safe for most people. However, if you have chest pain, shortness of breath, muscle pain or dizziness with your usual activities you should check with your physician before starting an exercise program.

There are some special considerations with cold weather exercise: dress in layers so that you can stay comfortable as you generate heat. Be sure to protect your hands, feet and ears from frostbite. There are few hours of daylight and the sun is low in the sky – consider wearing a reflective vest, even for a short stroll. And always carry a cellphone!

Anyone can devote just fifteen minutes daily to walking. Here is a walking journal to help get started.