Is Moderate Exercise Enough to Prevent Disease?
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Do you consider brisk walking or gardening enough to improve health? If you answered no, then you may be correct.
Researchers from Exeter and Brunel Universities in the UK argue that the public is being misled into thinking that moderate exercise has as many benefits as vigorous exercise. Of nearly 1200 people that were surveyed, about half of men and three-quarters of women believed that moderate exercise provided the greatest health benefits.
In actuality, the author’s of the study argue that jogging, running, and other vigorous activities are better for preventing disease. However, Dr. Paul Gately, professor of exercise at Leeds Metropolitan, pointed out that you cannot have a “one size fits all” policy, as what qualifies as “vigorous” exercise differs depending on one’s fitness level. For now, the British guidelines recommending 30 minutes of moderate activity, five days a week, will not be changed.
In the United States, the American Heart Association and the American College of Sports Medicine have recently updated their exercise guidelines. Previously, the guidelines stated, “Every U.S. adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week.” Now, the guidelines have been updated to, “All healthy adults ages 18 to 65 years need moderate-intensity aerobic physical activity for at least 30 minutes on five days each week or vigorous-intensity aerobic physical activity for at least 20 minutes on three days each week.”
“Further, adults will benefit from performing activities that maintain or increase muscular strength and endurance for at least two days each week. It is recommended that 8-10 exercises using the major muscle groups be performed on two non-consecutive days. To maximize strength development, a resistance (weight) should be used for 8-12 repetitions of each exercise resulting in wilful fatigue.”
The new guidelines also mention that exercise above the minimum recommended amounts provide even greater health benefits.
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my $.02
Pre-article:
my thoughts are simply, no. moderate exercise is still good for your health, but to challenege your heart is what is really needs. this means doing something that your heart isn't' used to. such as intense bouts of exercise.
also, a way to do it with weights is to decrease rest periods btw sets. which also means taht i believe lifting weights is important too.
Post-article:
looks like i had a good hypo. I don't count gardening as moderate exercise, really. its kind of easy in terms of enery output. if you're landscaping such as digging huge holes and moving mulch etc. then that's tough work for doing it hours on end.
that's cool that the new study suggests you can do 20 minutes of vigorous exercise to supplement as a 30 min session of moderate.
good stuff!
Great information! It is important, though, to increase vitamin and mineral and antioxidant intake when exercising vigorously! You use more, you need more!
Darren Clair, MD
Vibrance Health Services
ps Jamo, does this mean you are going to be tougher on me in the future?
haha
yes!
good point too. you definitely need more Vits & Minz.
So eating healthy is even more important to those who exercise regularly, than just "eating healthy" & not exercising .