IS MINIMAL EXERCISE BENEFICIAL?

LET’S DEFINE MINIMAL

The Mayo Clinic recommends that we get at least 30 minutes of moderate exercise per day. If necessary, it is okay to break up this time into segments. The Mayo Clinic also suggests that we need either 150 minutes per week of moderate intensity exercise or 75 minutes of vigorous aerobic activity. We might also combine moderate and vigorous exercise during the week.

The benefits include the following:

• We can control our weight. As we burn calories, we can avoid weight gain or maintain weight loss.
• We are able to prevent disease, such as stroke, high blood pressure, type 2 diabetes, depression, arthritis and some types of cancer.
• We may elevate our mood
• Our energy is boosted
• We can sleep better
• Or sex life can be improved
• We can have fun and increase social interactions

Those of us who enjoy sports and physical activity will have no problem meeting the Mayo Clinic standards, but here is another viewpoint. From what I observe, the most obvious disparity is not between those who consistently exercise and those who fall slightly short of the standards.

The biggest difference I see is between those who regularly exercise and those who do no exercise whatsoever. In my community, I see 3-4 people walking around the neighborhood consistently. But just those people. There are roughly 40 who do no (visible) exercise. I saw the same distinctions in high school, college and the military.

Any exercise is better than none. Only 5 minutes of exercise will send more blood pumping through our bodies, which will prevent our blood vessels from stiffening. It could also improve blood sugar and sleep quality.

The best thing about a 5 minute workout is that we generally will not stop at 5 minutes. On many occasions, I began an exercise routine with the goal of stopping after a very brief time, only to continue for 30 minutes or more. We usually become energized if we simply begin!

HABIT FORMATION

In my opinion, the key to fitness goals (or to any other goals) is positive habit formation. If we develop good habits, we accomplish goals automatically. Motivation is important as we start a quest for a goal. But motivation can lapse at times. We can’t always be bursting with energy. Fortunately, a well entrenched habit will override a lack of motivation.

See my prior post on the psychology of habit formation.

At 82 years of age (almost 83), I do daily workouts each morning before breakfast. This is a habit that would be difficult to break. I do physical therapy and 7 core exercises, then alternate daily 6 upper body sets with 20-30 minutes on my treadmill. I also include a brief outdoor walk every day, just for fresh air. Later in this post, I will indicate the equipment I use.

RECORD KEEPING

If we keep a fitness journal, we will be more likely to stay focused on our goal. There are several benefits:

• We will get organized and stay organized
• We will try to post favorable numbers
• Adjustments to our routines can be made as the needs are seen
• Room for improvement will be easily seen

See my prior post on the benefits of tracking our exercise.

The University of Kansas Medical Center tells us that walking 10,000 steps per day is much better for us than expensive obesity pills and the like. This practice is linked to less dementia and less overall cardiovascular disease. It may also reduce the risk of 13 types of cancer. Our steps may be easily tracked.

There are many devices to use in an effort to easily keep track of how we are doing. Some of these will be shown in the next heading.

TRACKING AND OTHER EQUIPMENT

I get lots of equipment from Amazon and enjoy their fast service and huge inventory. As an Amazon associate, I may use their links within my articles and earn from activity on the links. This is affiliate marketing. See my upper menu – BECOME AN AFFILIATE MARKETER – for information on this process.

Here are a few relevant Amazon links. Prices, descriptions, pictures and suggestions for similar items are shown.

Fitness journal – for men or women. Less than $6

Fitness watch – step counter and much more

Small medicine ball – I use a similar one at 6 lb. for standing core exercise.

Nordic Track treadmill – this is the one I use at home

Resistance bands with handles – these will work the entire body

Loop resistance bands – I use these for physical therapy and light arm workouts

Look around for other fitness items. Amazon has lots of options.

BULLWORKER FITNESS tools

I use the Bullworker Steel Bow and Bow Classic. I am doing more isometrics to protect my joints. Also, Bullworkers give me a good pump, whether in the isotonic or isometric mode. Usually, I do reps and then finish with an isometric hold.

SEE MY BULLWORKER LINK AT THE SIDE OF MY WEBSITE. CLICK ON THE RED LINK.

FINAL THOUGHTS

Minimal exercise is indeed beneficial! Here are the reasons:

• I find that even a 10 minute walk is refreshing. Any exercise is better than none.
• If we are consistently active for 5-15 minutes daily, I can’t imagine that we wouldn’t want to increase our time.

We might be inclined to say that we don’t have the time for exercise. My reponse is that we all are granted the same 24 hours daily. If we set aside 30 minutes per day for physical activity, we can meet Mayo Clinic and other health standards.

Look at it this way – 30 minutes is roughly 2% of a 24 hour day. This leaves 98% for everything else. Can’t we give exercise health 2% of what we prioritize daily?

Please leave me any comments or questions in the “Comments” section below.

Let’s be active!