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Is 30 Minutes of Exercise a Day Enough?
Zubu Brothers ^ | 4-15-2022

Posted on 04/15/2022 4:44:20 AM PDT by blam

Conceivably, you also could cram all of your exercise into long Saturday and Sunday workouts. In a 2017 study by Dr. Stamatakis and colleagues, people who reported exercising almost entirely on weekends were less likely to die prematurely than those who said they rarely exercised at all. But being a weekend warrior has drawbacks. “It is certainly not ideal to spend the workweek totally sedentary and then try to compensate” over the weekend, Dr. Stamatakis said. You miss many of the health benefits of regular exercise, such as improved blood-sugar control and better moods, on the days you do not work out, he said. You also increase your risk of exercise-related injuries.

Count your steps.

The exercise recommendations remain the same if you measure your exercise in steps instead of minutes. For most people, “150 minutes of exercise a week would translate into about 7,000 to 8,000 steps a day,” Dr. Lee said. In a large-scale new study by Dr. Lee and Dr. Ekelund of the relationship between steps and longevity, published in March in The Lancet, the optimal step count for people younger than 60 was about 8,000 to 10,000 a day, and for those 60 and over, it was about 6,000 to 8,000 a day.

Consider more.

Of course, these recommendations about steps and minutes focus on health and life spans, not physical performance. “If you want to run a marathon or a 10K race as fast as possible, you need much more exercise,” Dr. Ekelund said.

The recommended 150 minutes a week also may be too little to stave off weight gain with age. In a 2010 study of almost 35,000 women that was spearheaded by Dr. Lee, only those who walked or otherwise exercised moderately for about an hour a day during middle age maintained their weight as they became older.

So, if you have the time and inclination, move more than 30 minutes a day, Dr. Lee and the other scientists said. In general, according to her research and other studies, the more active we are, well beyond 30 minutes a day, the more our risks of chronic diseases drop and the longer our lives may be.

But any activity is better than none. “Every single minute counts,” Dr. Ekelund said. “Walking up the stairs has health benefits, even if it only lasts for one or two minutes, if you repeat it regularly.”


TOPICS: Society
KEYWORDS: health; jogging; rxercise; workout
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IMO, daily exercise equals long life.

My exercise is the 'must do' item daily for me.

1 posted on 04/15/2022 4:44:20 AM PDT by blam
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To: blam

Train don’t strain.
I worked out for decades until I had some bad accidents and went to PT and then I learned how to exercise properly... and why.


2 posted on 04/15/2022 4:46:41 AM PDT by Clutch Martin (The trouble ain't that there is too many fools, bust that the lightning ain't distributed right.)
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To: blam

Older we get, more exercise and/or fewer calories.

If the last few years of seeing what Big Med is willing to do do patients for money isn’t enough to get people to do the above, I don’t know what will.


3 posted on 04/15/2022 4:47:43 AM PDT by mewzilla (We need to repeal RCV wherever it's in use and go back to dumb voting machines.)
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To: blam

I have learned that too much exercise is not good for the joints and muscles. It wears them out. Especially as I get older. So I stick to moderate exercise.


4 posted on 04/15/2022 4:50:02 AM PDT by virgil (The evil that men do lives after them )
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To: blam

Just remember that you can negate all the exercise in the world with a terrible and or excessive diet.


5 posted on 04/15/2022 4:52:42 AM PDT by bramps (Dr. Oz, the trans movement, and Trump must go.)
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To: Clutch Martin

Same here, I go three times a week, trying to avoid surgery, my upper body strength and conditioning is better now than ever.


6 posted on 04/15/2022 4:57:54 AM PDT by Shady (The #JihadJunta: "We are now a nation of Men, Not of Laws. You are not as equal as we are...")
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To: virgil
I have learned that too much exercise is not good for the joints and muscles. It wears them out.

Nonsense.

Bad form and too much intense exercise is bad. But a high volume of aerobic exercise (properly grown into by steady training) isn't bad (all other things being equal--i.e., there are some medical conditions that might preclude exercise).

7 posted on 04/15/2022 4:58:05 AM PDT by RoosterRedux
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To: Clutch Martin
Train don’t strain.

That's the ticket. Stretch, light weightlifting and movement exercises to maintain endurance and range of motion. I call it my "how not to be an invalid workout."

But the three most important things are weight, water and sleep. If you take care of those three you'll do better than most.

These days I stick to a restricted eating diet as well (only eat between 4pm and 8pm weekdays, bigger window on weekends), and my doc tells me my body loves it. My blood work, when I stick to it, is always perfect.

8 posted on 04/15/2022 4:59:01 AM PDT by AnglePark
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To: blam

I’ve strained my interior thigh muscle falling down my steps backwards in January, it is still very touchy. Any ideas on how to help it heal?


9 posted on 04/15/2022 5:15:21 AM PDT by conservativesister (.)
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To: virgil
Right. I have trouble sleeping and since I can't seep anyway, I get up at 5:00 a.m. and go to the gym.

I spend about an hour there daily.

I do NO high impact stuff but I see a lot of people who do that. They're gonna be so sorry.

I don't think our bodies (at any age) were built for that kind of a beating.

10 posted on 04/15/2022 5:18:06 AM PDT by SMARTY (“Liberalism is totalitarianism with a human face.” Thomas Sowell)
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To: virgil

yep
our bodies can wear out

I get my exercise with gardening and yard work


11 posted on 04/15/2022 5:29:48 AM PDT by SisterK (recognize and resist tyranny)
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To: blam

Recently on a one month vacation in a tropical rain forest found a cheap AirBnB (with no breakfast) 2 miles from town, clean but cheap just what I wanted with only a small frig and coffee pot. Walked 4 miles a day to get my lunch and dinner provisions. I was in great shape when I got back home.


12 posted on 04/15/2022 5:36:40 AM PDT by Jolla
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To: Clutch Martin

Same here, several motorcycle accidents and developed my own therapy. Do an hours worth of stretching/exercise every day and about 3 days a week of mild weight training. Feeling great and just turned 69.


13 posted on 04/15/2022 5:37:21 AM PDT by refermech
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To: blam

Is 30 Minutes of Beer Drinking a Day Enough? No.


14 posted on 04/15/2022 5:42:24 AM PDT by Libloather (Why do climate change hoax deniers live in mansions on the beach?)
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To: blam

Last July I started a walking regimen and had gotten to the point where I was walking 4 miles 5 days a week. In December when my 2 kids were home from college, my daughter and her male friend were talking about how stressed they were. I brought out a pulse oximeter and everyone at the table measured their resting heart rate. Thanks to the walking, I was at 68 bpm. Mine was lower than everyone at the table with the exception of my 18 year old son who was a former XC runner and track athlete.

Just this week I have switched from walking to run/walk intervals. Distance and time are shorter, but intensity is up. I’m really liking it so far!


15 posted on 04/15/2022 5:56:10 AM PDT by Juana la Loca
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To: conservativesister
"Any ideas on how to help it heal?"

Sorry no. My career was in chip-making.

16 posted on 04/15/2022 6:15:08 AM PDT by blam
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To: blam

“The recommended 150 minutes a week also may be too little to stave off weight gain with age.”

This would imply that you can control your weight with exercise - most of us cannot exercise enough to do that. You can easily cancel out every calorie burned by overeating. Exercise is great for you in many ways, but diet is more important when it comes to weight.


17 posted on 04/15/2022 6:56:40 AM PDT by LizzieD (represents )
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To: blam

I trained for the Olympics for 10 years and i still workout 60- 90 minutes a day, 7 days a week.


18 posted on 04/15/2022 7:14:44 AM PDT by God luvs America (63.5 million pay no income tax and vote for DemoKrats...)
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To: LizzieD

metabolism is more important.

I eat what i want and i eat a lot of crap (no fast food but cookies, chocolate, cookies, ice cream and, oh yeh- cookies).

I have a high metabolism which is pushed even higher by the amount of working out i do. Some people just have lower metabolism’s which makes them more apt to weight gain.


19 posted on 04/15/2022 7:18:09 AM PDT by God luvs America (63.5 million pay no income tax and vote for DemoKrats...)
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To: virgil

Pre-Covid I wen to the YMCA for hour a day using an eliptical and weight machines. Since Covid I purchased an exercise bike which along with light weights and floor exercises has worked out well with respect to moderate exercise.


20 posted on 04/15/2022 7:19:18 AM PDT by yetidog
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