- Aim for daily aerobic fitness activity. The goal is one hour (60 minutes accumulated) per day; however 30 minutes per day will still give you HUGE benefits. Brisk walking for just 30 minutes per day 6 days per week translates to a significant reduction in cancer, heart disease, stroke, Type 2 diabetes, obesity, and depression and significant increases in energy, sleep quality, moods, learning and memory.¹²
- You are in the aerobic zone at 70-80% of your maximum heart rate (MHR). A simple equation is 220 – your age = MHR. Even simpler – if you can just barely carry on a conversation, you are in the Aerobic fitness zone (any more difficult and you are in the Anaerobic zone; and any easier means you aren’t getting as much benefit).
- Research shows that 50% of the cases of colon cancer in the United States could be prevented by increasing physical activity. This could prevent 50,000 cases and 24,000 deaths each year.³
- Research shows that 50% of all cases of Type 2 diabetes, coronary heart disease, and many cancers can be prevented by 30 minutes of moderate-intensity exercise each day (for example walking at a speed of 3 miles per hour or more).4
- Being active also improves your brain! A recent report showed that high levels of physical activity were associated with up to 70% reduction in cognitive impairment, Alzheimer disease, and dementia of any type.5
- Humans genetically require daily physical exertion. Exercise is a required nutrient for health and the prevention of illness. Deficient exercise makes you sick, decreases your vitality, and shortens your life.6 Exercise is free and you don’t need any equipment!
- Sadly 70% of adults in Australia do not perform the recommended 30 minutes of moderate physical activity five or more times per week. Even worse, 24% of Australians have NO physical activity. Is it any wonder so many people are so sick, taking so many drugs, and not getting better?
¹ Chakravarthy MV and Booth FW. Eating, exercise, and “thrifty” genotypes: connecting the dots toward an evolutionary understanding of modern chronic diseases. J Appl Physiol 96: 3–10, 2004.
² Ratey, JJ. Spark: the revolutionary new science of exercise and the brain. 2008. Little, Brown and Company. New York, NY 10017
³ Booth et al. Waging war on physical inactivity: using modern molecular ammunition against an ancient enemy J Appl Physiol 93: 3-30, 2002.
6 Eaton & Eaton. An Evolutionary Perspective on Human Physical Activity: Implications for Health. Comparative Biochemistry and Physiology Part A 2003 (136) 153-159.
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