As little as 15 MINUTES of daily exercise can add 3 years to your Life!

How simple is that?!  Daily exercise does not have to be complicated!   Just walk for 15 minutes (the easiest and  quickest form of exercise) a day. Maybe it's just taking the dog for a walk, walking to the corner and back, or what are your ideas???

Here's the scientific proof: an article just published in the prestigious English medical journal, Lancet.  Read it and Get Moving!


Study: Daily Light Exercise Can Reduce Risk of Death, Increase Life Expectancy

By Theresa Bebbington
WebMD Health News

Reviewed by Roger Henderson, MD

Aug. 16, 2011 -- A study published by The Lancet shows that if inactive people increased their physical activity by just 15 minutes per day, they could reduce their risk of death by 14% and increase their life expectancy by three years. The study compared inactive people with active people who engaged in a range of different levels of physical activity.

Many health organizations, such as the World Health Organization, recognize the benefits of physical activity and recommend 150 minutes of moderate-intensity exercise a week. However, whether or not less exercise than this recommendation can benefit life span had been unclear.

Chi-Pang Wen, MD, MPH, DrPH, of National Health Research Institutes in Taiwan and China Medical University Hospital, and Jackson Pui Man Wai, PhD, of National Taiwan Sport University, and their colleagues assessed the health benefits of a range of physical activity levels. The study included more than 400,000 people participating in a medical screening program in Taiwan between 1996 and 2008, with an average follow-up of eight years. On the basis of self-reported weekly exercise, participants were placed into one of five categories of exercise levels: inactive, low, medium, high, or very high. The authors calculated hazard ratios (HR) for mortality risks for every group compared with the inactive group, and they calculated life expectancy for every group.

Low levels of physical activity still provides benefits

Compared with individuals in the inactive group, those in the low-volume activity group, who exercised for an average of 92 minutes per week (about 15 minutes a day), had a 14% reduced risk of death, a 10% reduced risk of dying of cancer, and on average a three year longer life expectancy. Every additional 15 minutes of daily exercise beyond the minimum amount of 15 minutes a day further reduced the risk of death by 4% and cancer death by 1%. These benefits were applicable to all age groups and both sexes, and to those with heart disease risks. Individuals who were inactive had a 17% increased risk of death compared with individuals in the low-volume group.

The authors write in the study, "If the minimum amount of exercise we suggest is adhered to, mortality from heart disease, diabetes, and cancer could be reduced. This low volume of physical activity could play a central part in the global war against non-communicable diseases, reducing medical costs and health disparities."

In a commentary, Anil Nigam, MD, and Martin Juneau, MD, of the Montreal Heart Institute and the Universite de Montreal, Quebec, Canada, conclude, "The knowledge that as little as 15 minutes per day of exercise on most days of the week can substantially reduce an individual's risk of dying could encourage many more individuals to incorporate a small amount of physical activity into their busy lives. Governments and health professionals both have major roles to play to spread this good news story and convince people of the importance of being at least minimally active."

The study "clearly shows that although a little amount of physical activity is good, more is better," they write.

SOURCES: Wen, C.P. The Lancet, published online Aug. 16, 2011.U.K. Department of Health: "Physical activity guidelines for adults (19-64 years)."NHS Choices: "Physical activity guidelines for adults." ©2011 WebMD, LLC. All Rights Reserved.

Too much sitting can endanger your health!

Too Much Sitting Is Bad for Your Health
Posted on 2011-08-03 06:00:00 in Behavior | Lifestyle |
A lack of physical exercise is often implicated in many disease processes. However, sedentary behavior, or too much sitting, as distinct from too little exercise, potentially could be a new risk factor for disease.  Eight papers appearing in the “American Journal of Preventive Medicine” highlight and analyze current research on sedentary behavior, especially the relevant behavioral science that must be better understood if such behaviors are to change over time to improve health outcomes. These reports, including especially important reviews of the problem of sedentary behavior in children and across nearly two dozen countries, add to the growing scientific discussion about whether sedentary behavior may be an independent risk factor for disease.  The authors highlight the fact that broad-reach approaches and environmental and policy initiatives are becoming part of the sedentary behavior and health research agenda. With the implementation of such initiatives, positive changes in sedentary time likely will result.
Continue reading…
Paul A. Gardiner, Elizabeth G. Eakin, Genevieve N. Healy, Neville Owen. “Feasibility of Reducing Older Adults' Sedentary Time.” American Journal of Preventive Medicine, August 2011, Vol. 41, Issue 2, Pages 174-177.

Exercise Keeps You Young!

The aging process is a natural part of life, and growing old is not something to be fearful of. In fact, many seniors celebrate the wisdom and peace that comes from a lifetime of work, family and scheduling.However, taking some simple measures now - no matter what your age - can help to make the physical and mental changes that accompany aging easier to handle.

Regular exercise is an important step in the right direction. It can help lessen the risk of disease, promote sleep, increase energy, improve your ability to maintain your weight, improve your mood and sense of well-being and ward off a host of health issues. Along with a sound diet and activities that stimulate your mind and social connections, exercise completes an optimum approach to aging well. Make sure that whatever type of exercise (or exercises) you decide to engage in, your body receives a workout for the heart, as well as for bones and muscles. Walking, strength training, yoga and tai chi are some good choices; talk with your physician about options that are best for you.

Walking (and hiking) is number one on my List. Newest studies show that a good walking speed of 3.5 to 4.2 mph gets you the maximum benefits of this free and convenient form of exercise. One way to get your "tempo" up to to add music to your walk on your I-Pod, smart phone, cassette or MP3 player. Pick an upbeat tempo offered by lively music with a strong beat. My personal favorite is Latin music. Most of this music will keep you "jumping and jiving" or at least walking at a good tempo for great health benefits. Of course, adding a walking partner is another good choice to make your exercise fun and enjoyable.

National Health guidelines recommend at least 45-60minutes of regular, aerobic exercise 3 to 5 days a week. I like the goal of 5 hours a week that can be broken out into whatever segments suit my needs. Walking 30 minutes in the morning and 30 minutes in the late afternoon or after dinner is an example.

Just this week, NPR had a fascinating broadcast on aerobic exercise and how it helps our memory.The brain's pinkie-sized hippocampus, which helps to archive memories, shrinks naturally as we age. But studies indicate that aerobic activities such as walking not only may help the hippocampus stop shrinking, but might even help it grow.

So avoid aging by staying young in body mind and spirit.

Exercise is a key ingredient in the Fountain of Youth!

Afraid of Getting Cancer?

Healthier Lifestyles May Prevent 340,000 U.S. Cancers a Year: Study

Regular exercise, balanced diet, limited alcohol help ward off disease, researchers find

THURSDAY, Feb. 3 (HealthDay News) -- About 340,000 cancer cases in the United States could be prevented each year if more Americans ate a healthy diet, got regular exercise and limited their alcohol intake, according to the World Cancer Research Fund (WCRF).

These types of lifestyle changes could lead to significant reductions in particularly common cancers such as breast (38 percent fewer cases per year), stomach (47 percent fewer) and colon (45 percent fewer).

The research about how a healthy lifestyle can reduce cancer risk was released Feb. 3 to mark World Cancer Day. The WCRF said its findings are supported by the World Health Organization's new Global Recommendations on Physical Activity for Health, a report that says that regular physical activity can prevent many diseases,