Just as with memory, with exercise, small bites over an extended period can generate big returns. Haley Bennett reports for BBC Science that the latest research shows that every move you make, even doing a little activity throughout the day, can improve your health and well-being.
It’s hard to believe, but some research shows that just three minutes of intense activity periodically could reduce your risk of stroke and heart attack by about 45 percent. (Study participants were women in the United Kingdom.)
The researchers relied on data from tracking devices people wear on their wrists, which captures the sum total of people’s activity during the day with excellent accuracy. So, the study reflects the benefits of “vigorous gardening” and running upstairs, which many people do throughout the day.
Another study of middle-aged and older people who do not exercise, again based on data from tracking devices, found that just one or two minutes of vigorous activity three times a day had a 40 percent reduction in mortality within seven years relative to people who did no vigorous activity.
Yet another study of Americans 4o and older found that inactive people who walk an extra hour add six hours to their lives. They can add as much as 11 years to their lives through additional one-hour walks.
To be clear, many experts, along with the World Health Organization, suggest we should be exercising moderately for at least 30 minutes a day five times a week or intensely for at least 15 minutes five times a week. Such exercise levels improve both our mental and physical health. But, only about two-thirds of adults around the world do so.
So, if you are not exercising at the moment, consider walking in place or doing a few jumping jacks every once in a while throughout the day. Do note, though, that the benefits of classic exercising–such as lifting weights or jogging or walking quickly–are large. Engaging in “exercise bursts” does not replace the benefits of traditional exercise. Not only is traditional exercise good for your physical health, it also could strengthen your memory.
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