It’s a common misconception that exercise requires expensive equipment and gym memberships. According to recent research, even just walking for 10 minutes, engaging in gardening, or using shopping bags as weights can extend your life by two years.
In contrast to extreme exercise trends that involve spending money on marathons and costly sports equipment, short-duration activities can have a significant impact on health. So, how much exercise is considered necessary, and how much exercise do people actually do?
New Research on the Benefits of Brief Exercise
A recent study suggests that taking a three-minute, low-intensity walk every 30 minutes can help diabetics control their blood sugar levels. Scientists from Sunderland University have found that short-duration activities can reduce the risk of complications associated with conditions such as heart attack and stroke. These findings were presented at the Diabetes UK Professional Conference 2023 and involved 32 participants with type 1 diabetes over a two-week period.
Small Exercises, Big Benefits
Approximately 400,000 people in the United Kingdom live with type 1 diabetes, which results in high blood sugar levels. However, small exercises are believed to be highly beneficial for everyone. The researchers’ findings suggest that just 10 minutes of daily exercise can add nearly two years to one’s lifespan.
Dr. Steve Moore, who investigates the connection between physical activity, health, and life expectancy, said, “Despite achieving surprisingly large returns for such a short time, we are not moving enough, and our activity levels are getting worse.”
The Risks Are Clear, but Action Is Lacking
Stephen Price, a fitness entrepreneur who has trained everyone from CEOs to celebrities like Margot Robbie, commented, “Everyone knows that a little more physical activity can extend life expectancy while reducing the risk of both physical and mental illness and discomfort, but for some reason, this still isn’t being fully implemented.”
Reducing Risks in Society
Price further emphasized, “In our clinical setting, I’ve seen the role of increased physical activity during treatment in cancer patients’ survival. However, this is a situation that needs to be discussed beyond the clinical setting. The effect should be seen in preventing and reducing risks that could change the health of entire communities.”
A Gain of 1.8 Years
In 2012, Dr. Moore and a team of scientists from the National Institutes of Health in the United States analyzed data from approximately 650,000 middle-aged individuals. They found that being active for 75 minutes a week, or just over 10 minutes per day, was associated with an average life expectancy gain of 1.8 years compared to doing nothing at all. However, Prof. Mathew Wilson of the Institute of Sport and Exercise Health and Movementum specialists added that exercise not only adds years to human life but also improves overall quality of life.
According to the World Health Organization’s recommendation, those who engage in approximately 150 minutes of moderate-intensity exercise per week have an average life expectancy of 4.5 years longer. Alarmingly, we are becoming increasingly sedentary. Government statistics show that we are 20% less active than we were in the 1960s, and if current trends continue, we will be 35% less active by 2030. Physical inactivity is associated with one in six deaths in the United Kingdom and is estimated to cost the country £7.4 billion per year. About 34% of men and 42% of women are not active enough to be considered healthy.
A Shift in Mindset is Required
Regular exercise, especially for those who do not exercise at all, requires a change in mindset. Behavioral scientist and Movementum expert Dr. Heather McKee said, “Sustaining small changes in physical activity depends on your behavior as much as your physical capabilities. Those who will be most effective in making a behavioral change and sustaining it over time are intrinsically motivated individuals. Intrinsic motivation is defined as doing an activity for the pleasure and satisfaction it provides.”
So, what counts as moderate to strenuous physical activity? Prof. Wilson explained, “As long as you’re moving towards a goal, gardening, walking, housework – they all count, and when looking at the minutes accumulated, they can all be considered physical activity.”
Four Easy Ways to Add 10 Minutes of Exercise to Your Day
- Choose stairs over elevators.
- Use shopping bags as weights.
- Walk everywhere as if you’re running late.
- Get off the bus one stop early.
