Even simple activities can make
a diff erence, according to medical journal Medicine & Science in Sports & Exercise. Yet, not all activities are equal. The strongest predictor of activities yielding the greatest im- pact is the intensity of the sporadic activity, not its duration. To acquire the greatest cardiovascular benefi t related to small, daily activities, try increasing the intensity. For ex- ample, if you’re taking stairs instead of an escalator, switch it up by tak- ing two steps at a time or increasing your pace for an added challenge. Higher-intensity aerobic activity also burns more calories. Don’t forget — just as eating 100
extra calories a day can lead to a 10- pound weight gain in a year, burn- ing a few extra calories here and there also can make a diff erence.
Pressed for time? Try splitting your aerobic workouts into smaller segments when your schedule won’t allow for a longer workout. As reported in the Scan- dinavian Journal of Medicine & Sci- ence in Sports, two 15-minute cardio sessions — or even three 10-minute cardio sessions — are just as ben- efi cial as one 30-minute session.
In addition, split sessions might provide a greater amount of post- workout caloric burn. The benefi ts of doing some
physical activity, even if sporadic, far outweigh the benefi ts of doing nothing. One study showed add- ing 10 more minutes of activity a day, with at least eight minutes at moderate intensity, lowered the po- tential for risk of premature death from all causes by 6.5 percent, when compared to the least active individual. Going a step further, those who achieved 30 minutes of moderate activity daily reduced the potential risk of death from all causes by 13 percent compared to those who completed only seven minutes of activity. It’s worth noting participants’
cardiorespiratory fi tness levels still were at the lower end of the fi t- ness continuum, compared to those meeting the activity guidelines where benefi ts are greater. None- theless, doing something rather than nothing still off ers benefi ts and might also help jump-start your exercise program.
The bottom line Physical activity pays off . However, when trying to fi t in exercise, an all- or-nothing approach could sabotage your eff orts. A sedentary lifestyle is a contributing factor to the obe- sity crisis in America. Sitting has become the “new smoking.” While health concerns still exist for obese individuals, those with higher fi t- ness levels have a decreased risk of mortality compared to those with lower fi tness levels. Finding a place to start and a comfortable pace is one of the most important actions a person can take. Even if it’s just taking a break to
stand up at your desk or taking a brisk walk, something is better than nothing. Over time, try working to- ward meeting the minimum physi- cal activity recommendation of 150 minutes a week of moderate activity. As with any exercise program, ob- taining appropriate medical clear- ance prior to activity is important to ensure safe participation.
MO
— Michael Harper, M.Ed., is the former associate director of education and strategy leader, military and fi rst responder pro- grams at The Cooper Institute. This is his fi rst feature for Military Offi cer.
IMAGES: SHUTTERSTOCK
MONTH 2016 MILITARY OFFICER 73
WHEN WALKING THE DOG, RUN ONE MINUTE, WALK THREE, REPEAT
JOG IN PLACE DURING TV
COMMERCIALS
RIDE
A BIKE TO THE POST OFFICE
DO CALF RAISES IN THE
ELEVATOR
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