No Sweat Exercise Plan Lose Weight, Get Healthy, and Live Longer

Why Your New Year's Resolution to Get Healthier May Be Pretty Easy to Keep by Tara Parker-Pope

January 3, 2006; Page D1
Promising to exercise for better health is usually the hardest New Year's resolution to keep. But a growing body of research shows that it should be one of the easiest.
Numerous studies now show that you don't always have to break a sweat to reap the most significant health benefits of exercise. While national health guidelines often suggest 30 to 60 minutes a day of exercise, it appears to take far less effort than that to make a dramatic improvement in your health. The biggest health benefits come from just a small increase in activity: Five hours of housework a week, a nine-minute walk a day, or four hours of weekend golf all translate into dramatic reductions in risk for heart attacks and other health problems.
Most people think they need to take a daily jog or hit the gym several times a week to boost health. That's because for years the medical community has preached the need for vigorous aerobic activity and athletic fitness. Those are laudable goals with clear benefits, including improved muscle tone, energy levels and psychological well-being. But they are also tough goals, so people often fail and end up doing nothing.
Now many doctors are trying to undo the wrong impression caused by the aerobics movement. They are trying to redefine how much exercise is really enough, and encourage patients to think about achieving "health fitness" rather than athletic fitness.
"I regret preaching the doctrine of aerobics as I did for so many years," says Harvey B. Simon, the Harvard Medical School professor whose 1987 book "The Athlete Within" urged readers to expend at least 2,000 calories a week exercising -- that's about three to six hours a week of aerobic effort, depending on the activity. He now believes it takes only about half that amount to improve health. "We need a new way to think about exercise," he says.
This doesn't mean people who like to exercise several hours a week shouldn't continue. And people in high-risk categories, such as those with a strong family history of heart disease, might be advised to adopt a more vigorous exercise program. But a closer look at the data from various exercise studies shows that for most of us, the biggest gains in health come with far less effort.
So what's the magic number? In June 2001, researchers reviewed 44 exercise studies and found that most of the benefits of exercise kick in with the first 1,000 calories of increased activity each week, which reduced the risk of dying during the various study periods by 20% to 30%, according to the Journal of Medical Science and Exercise.
To burn 1,000 calories a week or about 145 calories a day, most people need to increase their daily activity only slightly. A 180-pound person could burn off about 100 calories during 20 minutes of housework. Add in a 10-minute walk (50 calories) or taking the stairs four times a day (100 calories) and you've exceeded your daily goal. Search the Web for an exercise calculator like the one found at www.caloriecontrol.org/exercalc.html2.
Other studies have supported the notion that a little activity goes a long way. This month, the medical journal Diabetes Care showed that moderate exercise added nearly 2 years to life expectancy for patients, compared with those who were sedentary. A 2004 report by Swedish researchers showed that older adults who exercised only once a week were 40% less likely to die during the 12-year study period than those who did nothing.
A 1999 study of more than 800 residents of Kings County, Wash., showed dramatic health benefits among those who gardened or walked for just an hour a week. Although that adds up to only about 400 to 500 calories, the increased activity translated into about a 70% lower risk of dying from sudden cardiac arrest.
Much of what we know about moderate exercise and health comes from observational studies following groups of people for long periods of time. But the Cooper Institute -- whose founder Kenneth Cooper coined the term "aerobics" -- has just finished a five-year study of 460 postmenopausal women who were assigned to 225, 150 or just 75 minutes of exercise a week -- that's as little as 15 minutes five times a week. The results of the trial aren't yet available, but the study is part of a new push by scientists to determine what "dose" of exercise offers the biggest gains in health. And there's a growing belief that it's less than the standard 30-minutes-a-day recommendation.
"All the evidence shows it doesn't take that much," says Tim Church, medical director for the Cooper Institute in Dallas.
The problem is convincing patients that a little extra effort really does go a long way. Doctors say most people have gotten the message that it's better to take the stairs or park farther away as a way to boost activity during the day. But most patients don't really believe it works. "The average person still thinks you have to train for a marathon," Dr. Church says.
One concern is that there isn't a scientific vocabulary to describe this "other" type of exercise. Aerobic exercise involves pushing your heart rate to 70% to 85% of its maximum, and keeping it there for 20 to 60 minutes at a time. That sounds far more impressive than a daily exercise plan that consists of a morning stretch, taking the stairs at work, cleaning the house and walking the dog at the end of the day.
In his latest book, "The No Sweat Exercise Plan," Dr. Simon has dubbed these lower-intensity activities as "cardiometabolic" exercise. He hopes the more scientific-sounding name will add credibility to the notion that moderate physical activity really does improve your health. "Somebody can get the health benefits of exercise without ever buying a pair of sneakers," Dr. Simon says.Simon, Harvey B. is the author of 'No Sweat Exercise Plan Lose Weight, Get Healthy, and Live Longer', published 0006 under ISBN 9780071448321 and ISBN 0071448322.