Mere Minutes Of Exercise Can Reduce Risk Of Heart Disease
You don’t have to be a gym rat to gain the benefits that come from exercise. A new study has found that as little as 10 minutes of daily physical activity can greatly reduce the risk of heart disease and other types of chronic illness.
The findings came from researchers at the University of Montreal and were recently presented at the Canadian Cardiovascular Congress. They tracked 249 patients who were prone to heart disease and had them use a stationary bike stress test in order to determine their fitness levels. Their data showed even by exercising 20 percent below the average level for those considered healthy, the chance of developing heart disease can still be greatly reduced.
The Physical Activity Guidelines for Americans calls for 75 minutes per week of high-intensity activities like running or swimming, or 150 minutes per week of moderately intense activities like a brisk walk, in order to reduce the risk of chronic illness. This comes out to just over 10 minutes per day for jogging or just over 20 minutes of a brisk daily walk. The World Health Organization recommends 150 minutes of physical activity per week.
“Small improvements in the fitness level of heart patients are more than enough. You do not have to be a great athlete to benefit from these effects,” said lead researcher Daniel Curnier, in a press release obtained by UPI.
Chronic Pain and Exercise
If you have suffer from chronic pain, the idea of being physically active on a daily basis may not seem realistic. However, aerobic exercise has been shown to reduce pain symptoms among people with arthritis. There is no negative that can come from being physically active and in shape.
Speak with your doctor before starting an exercise program to determine what kind of activity levels you can handle and how intensely you should work out. Jumping into a Crossfit gym may not be appropriate for you, but regular yoga sessions might be. You should also specific the types of activities you enjoy in order to determine an outlet that you’re more likely to stick with.
Be sure to start slowly and work your way up. The goal of regular exercise is to make this part of your lifestyle. You may not be thrilled with your running pace now, but doubling up on sessions could lead to injury or worsen your symptoms. Focus on establishing a routine and taking care of yourself by stretching before or after, and you’re guaranteed to see progress.