“How Much Should We Move?” Researchers accepting Coca-Cola funding, may also declare a lack of physical activity for “The biggest public health problem of the 21st century”. But in fact, lack of physical activity ranks fifth in terms of risk factors for death in the United States and number six in terms of risk factors for disability. And the lack of activity has barely reached the top ten globally. As we understand, nutrition is a long way off a more powerful killer, followed by smoking. Of course, that doesn’t mean that you can just sit on the couch all day. Exercise can support mental health, cognitive health, quality of sleep, cancer prevention, immune function, high blood pressure and life expectancy. If the US population as a whole is moving enough, to remove only 1 percent of the national body mass index, 2 million cases of diabetes, one and a half million cases of cardiovascular disease and stroke and 100,000 cancers can be prevented. Ideally, how much should we sport? The latest official physical activity guides recommend that people do at least 150 minutes a week moderate aerobic exercise, which turns out to be just over 20 minutes a day.
This is actually less than the old recommendations the head of the US National Health Service, the Centers for Disease Control and Prevention, and the American College of Sports Medicine, who recommend at least 30 minutes each day. The governing bodies of the movement appear to have fallen in the same trap as the governing bodies of nutrition, rather, recommending what they think may be achievable, rather than simply informing us of what science says and allow us to make our own choices. They already emphasize that any physical activity is better than nothing; so why don’t we stop being lenient with people and we just don’t tell them the truth? It is true that walking 150 minutes a week is better from walking 60 minutes a week.
If you follow these 150 minute driving recommendations, you will reduce your overall likelihood of death 7 percent compared to just sitting. Walking only 60 minutes a week decreases mortality by only 3 percent. But walking 300 minutes a week reduces the overall probability of death by 14 percent. So if you walk twice as long – 40 minutes a day, compared to the recommended 20, it gives you twice the benefit. A walk an hour a day can reduce mortality by 24 percent! (I use walking as an example because it’s an exercise, which almost anyone can do, but the same is true of other activities of moderate intensity, like gardening and cycling.) This meta-analysis of the amount of physical activity and its duration finds that the equivalent of vigorous walking is about one hour a day, at 6 km / h, it is good, but 90 minutes is even better. And what about more than 90 minutes? Unfortunately, so few people move so much every day, that there are not enough studies to reach a higher category.
If we know that 90 minutes of exercise every day is better than 60 minutes and better than 30 minutes, why are the recommendations only in 20 minutes? I understand that only about half of Americans are they even reach the recommended 20 minutes a day; so the authorities only hope to push people away in the right direction. It’s like healthy eating recommendations that advise us “To eat less sweet.” Only if they could tell us directly. That’s what I’m trying to do here at NutritionFacts.org.
Read More: Moderate Exercises to Fitness!