Originally Published: August 10, 2014 5:59 p.m.
Hello Simply Fit readers. "I just don't have the time to exercise" is a statement that I hear over and over again from people who want to improve their health, but feel they need to commit to several hours of exercise each week. My response to this comment has always been the same. A little bit of exercise is better than none at all. Unfortunately this advice commonly falls on deaf ears because so many people have the "all or nothing" mentality. Well I have great news for those of you who have this thinking.
A new Scottish study just came out, claims that very short bursts of exercise can have substantial health benefits. The study was performed on retirement aged adults but scientists believe that the results would also translate to younger people as well. In this study, participants performed six second intense sprints with one minute of rest in between on a stationary bike. After six weeks, their blood pressure was reduced by 9 percent.
Another study reported by the Journal of the College of Cardiology claims that running just five minutes every day will reduce the risk of death for middle aged men and women by 30 percent and will reduce the risk from dying from cardiovascular disease (CVD) by forty-five percent compared to couch potatoes, but don't get too excited. Those five minutes have to be at a high intensity.
Ten minutes daily of intense exercise seem to improve bone health, 30 minutes daily have an impact on weight, increased energy, lower cholesterol, reduced cancer and diabetes risk. Sixty minutes daily has shown to be the key to significant and long term weight loss. You don't have to do those 60 minutes all at once either. You can break up those minutes into four, 15-minute bouts with the same benefit.
There is no perfect exercise routine or diet. Find what works best for you and DO IT! Be consistent and most importantly, don't have the "all or nothing" mindset because a little bit of exercise every day can have lasting, positive effects.