“I’m too busy to exercise.” Sound familiar? I hear it all the time. Between work and family responsibilities, a social life, and the million-and-one tasks of daily living, it’s easy to feel as though you don’t have a minute to spare. How could you possibly carve out time for regular exercise?

Public health officials recommend 30 minutes, 5 days a week as an exercise goal for health and fitness. If you’re sedentary, that may sound like a lot — but a recent study found that even 15 minutes a day of exercise may be beneficial.

Taiwanese researchers studied over 400,000 men and women of all ages across an 8-year timespan. When previously inactive subjects exercised at a moderate intensity 15 minutes a day — or 90 minutes a week —risk of death from all causes decreased by 14% and life expectancy jumped by 3 years. For every additional 15 minutes a day of physical activity, risk of all-cause death decreased by 4% for both genders across all age groups.

It’s a Start

Any amount of exercise is better than no exercise at all, so getting 15 minutes a day is a great start; and if you don’t have time for a full 30-minute workout, squeezing in 15 minutes is worthwhile — but it’s not a miracle cure. Building up to at least 150 minutes a week of moderate-to-vigorous cardiovascular exercise — like walking, swimming, or bicycling — offers far more than a slightly longer life span.

Increased energy and endurance, stronger muscles and bones, improved physical function, and better brain health are just a few of the benefits of getting the recommended amount of cardiovascular exercise each week. These fitness payoffs can dramatically increase your level of well-being and quality of life.

Fitting in 15 – or More

Fifteen minutes of exercise isn’t much. Here are a few ideas for making it happen:

• Replace your coffee break with a walking break.
• Ride the bus or catch the train. Users of public transit are much more likely to get the recommended amount of weekly physical activity.
• Ride your bike to work or walk — at least part of the way.
• Turn off the TV, power down the electronics, head outside, and bust a move.
• Make an after-dinner walk or active backyard play a fun family habit.
• Be social and active — meet friends for a hike, dancing, or basketball.

Towards a Long and Vibrant Life

You won’t accidentally stumble upon more time to exercise — you have to create it. Do you spend too much time on things that don’t matter to you? What can you delegate, eliminate, or scale back? Enlist a friend or family member to help you take an objective look at how you spend your days.

The next time you wonder how you could possibly make time for exercise, ask yourself another question — how could you not? There’s a lot of truth in what Abraham Lincoln said:  “And in the end, it’s not the years in your life that count. It’s the life in your years.”

Beth Shepard, MS, ACSM-RCEP, ACE-PT, has a master’s degree in Exercise Physiology from the University of Arizona. Beth is an expert in fitness and health promotion and a certified wellness coach, helping people thrive by adopting sustainable lifestyle changes. She and her family love to hike, bicycle, and try new sports. www.wellcoaches.com/beth.shepard

References

1. Wen CP; Wai JP; Tsai MK; Yang YC; Cheng TY; Lee MC; Chan HT; Tsao CK; Tsai SP; Wu X, Minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study. Lancet.  2011; 378(9798):1244-53
2. Elsevier (2010, June 29). Public transit systems contribute to weight loss and improved health, study finds. Science Daily. Retrieved February 10, 2012, from http://www.sciencedaily.com/releases/2010/06/100628203756.htm
3. La Chapelle U, Frank L, Transit and Health: Mode of Transport, Employer-Sponsored Public Transit Pass Programs, and Physical Activity. Journal of Public Health Policy (2009) 30, S73–S94.doi:10.1057/jphp.2008.52

Do you ever have trouble falling asleep at night — or catch yourself nodding off during the day? If so, you’re in good company. A large  CDC survey found that over 1/3 of U.S. adults get less than 7 hours of sleep each night, and even more fall asleep during the day unintentionally at least once a month. Worse yet, nearly 5% admit to falling asleep while driving.

Here’s some good news for the sleep-deprived:

• According to a recent study, people who met national guidelines for physical activity (150 minutes/week of moderate exercise or 75 minutes/week of vigorous exercise or a combination of both) reported far better daytime alertness and better sleep quality compared to those who didn’t — plus, they were able to fall asleep faster at bedtime.
• After adjusting for factors such as weight, health status, and smoking history, the difference in sleep quality between the more active and less active subjects was significant. Those who met national physical activity guidelines were 65% less likely to report daytime sleepiness, 68% less likely to report leg cramps, and 45% less likely to have trouble focusing when fatigued.
• Another recent study found that 150 minutes/week of aerobic exercise plus resistance training resulted in reduced symptoms of obstructive sleep apnea and better sleep quality in previously inactive overweight and obese subjects — even though no weight loss occurred.

Getting enough good-quality sleep reduces risk of high blood pressure, obesity, diabetes, and depression, among other health issues. While health professionals have long touted “better sleep” as a benefit of exercise, there’s been a lack of compelling evidence to back it up. But more and more studies are pointing towards a moderate sleep benefit from regular exercise.

I definitely sleep better when I’m sticking with my exercise schedule —whether that’s due to less stress, muscles that are more relaxed, physical fatigue, or an unknown factor doesn’t really matter to me. Better sleep certainly isn’t the only reason why I exercise — and it’s not the chief reason why I drag myself out of bed for early-morning workouts — but it’s a pretty nice perk.

Why not try your own exercise-sleep experiment? For the next month, keep track of time spent in moderate or vigorous exercise each week. Note how well you’re sleeping — and how alert you feel during the day. If you’re not currently meeting the national physical activity guidelines, gradually increase your exercise time and see if it helps you sleep better. Just make sure you’re not heading out for a run or hitting the stair-climber too late in the day — or the energy burst you get from your workout will keep you up way past your bedtime.

If you have persistent sleep issues despite your active lifestyle and good sleep hygiene habits, talk with your doctor. Sleep disorders are very common and often go undiagnosed.

Waking up from a night of refreshing sleep sets the stage for a positive mood and a wonderful day. You already know that exercise is beneficial and makes you feel great; better sleep is one more terrific reason to make it a lifelong habit.

Beth Shepard, MS, ACSM-RCEP, ACE-PT, has a master’s degree in Exercise Physiology from the University of Arizona. Beth is an expert in fitness and health promotion and a certified wellness coach, helping people thrive by adopting sustainable lifestyle changes. She and her family love to hike, bicycle, and try new sports. www.wellcoaches.com/beth.shepard

Reference

1. Loprinzi P, Cardinal B, Association between objectively-measured physical activity and sleep, NHANES 2005–2006. Mental Health and Physical Activity Volume 4, Issue 2, December 2011, Pages 65-69 doi:10.1016/j.mhpa.2011.08.001
2. Kline CE, Crowley EP, Ewing GB, Burch JB, Blair SN, Durstine JL, Davis JM, Youngstedt SD, The effect of exercise training on obstructive sleep apnea and sleep quality: a randomized controlled trial. Sleep. 2011 Dec 1;34(12):1631-40. http://www.ncbi.nlm.nih.gov/pubmed/22131599

Is there something you’d like to accomplish, somewhere you’d like to travel, or activities you’d enjoy… if only you had the physical strength? Take heart — and take action. It’s never too late to get stronger —anyone can do it, at any age.

Men and women of all ages and fitness levels are getting stronger each week by lifting weights at a gym, doing strength exercises at home, or participating in a structured muscle-strengthening class.

Here’s the deal — as we get older, we lose muscle mass and strength at a rate of 4-6 pounds per decade. That is, unless we keep our muscles strong and healthy with strength training (also called resistance or weight training). Aerobic exercise has many benefits, but strength training challenges the muscles in very specific ways to help prevent muscle loss.

Losing strength can be very sneaky —you don’t realize how much you’ve lost until you try to get up off the floor or lift a big bag of dog food. I was shocked at how much strength I lost after having health issues several years ago, and didn’t strength-train for about 2 years. The last straw was when I found a 10-lb. dumbbell in my closet, went to move it, and felt as though my arm would fall right out of my shoulder socket. I was horrified – instead of 10 lbs., it felt like 40 or 50 lbs.

A year and a half later, I’m a new woman. Lifting weights not only improved my physical strength, but made me a stronger, more confident person. I feel like I can do anything. I have less low back pain, and more energy. The bonus has been the stress-reducing effects; lifting weights helps me blow off steam.

Should you add strength training to your exercise routine? Yes, as long as your health care provider agrees. Strength training:

• Preserves and increases metabolic rate – so you’ll burn more calories even when you’re sitting still.
• Boosts muscular strength, helping preserve independence and mobility with age.
• Improves body composition and bone mineral density.
• Is at least as effective as aerobic exercise in improving heart disease risk factors such as blood glucose, cholesterol, and triglycerides.
• Helps prevent falls by improving balance and coordination.
• Elevates mood, reducing symptoms of depression.
• Improves athletic performance.
• And so much more….

I’ve witnessed these strength training benefits in countless patients and clients — many of whom are frail, elderly, and/or coping with multiple chronic conditions. But even my younger, healthier clients experience big payoffs with a commitment to regular strength training.

My mom surprised me a few months ago when she began strength training for the first time in her life — at age 70. She’s never been physically active, but she’s already stronger and can do more with less effort. That’s a huge gift she’s giving herself – and her loved ones. Now she can pick up her young grandchildren, and travel to be with us on special occasions — things that were difficult or impossible before.

Ready to improve the quality of your life, and do things you never thought possible? Go ahead — get started with strength training, and wonderful things are sure to follow.

Beth Shepard, MS, ACSM-RCEP, ACE-PT, has a master’s degree in Exercise Physiology from the University of Arizona. Beth is an expert in fitness and health promotion and a certified wellness coach, helping people thrive by adopting sustainable lifestyle changes. She and her family love to hike, bicycle, and try new sports. www.wellcoaches.com/beth.shepard

References

1. Westcott W, ACSM Strength Training Guidelines: Role in Body Composition and Health Enhancement. ACSM’s Health and Fitness Journal, Vol.13 No. 4, 2009
2. Strasser B, Schobersberger W, Evidence for Resistance Training as a Treatment Therapy in Obesity, J Obes. 2011; 2011: 482564.
3. Baechle, T, Earle, R, Editors, Essentials of Strength Training and Conditioning,  3rd Edition, National Strength and Conditioning Association, Human Kinetics, 2008
4. McLafferty CL, et al. Resistance Training is Associated with Improved Mood in Healthy Older Adults. Perceptual and Motor Skills: Volume 98, Issue 3 (June 2004), pp. 947-957.
5. Levinger I, Selig S, Goodman C, Jerums G, Stewart A, Hare DL. Resistance training improves depressive symptoms in individuals at high risk for type 2 diabetes. J Strength Cond Res. 2011 Aug;25(8):2328-33.
6. ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription, 6^th edition, Lippincott Williams & Wilkins, 2010

Some days, I look forward to finishing work, putting my feet up, and relaxing with a cup of hot tea and a good book. There’s nothing wrong with that picture — except that for most of the day, I’m seated, in front of a computer. More sitting is the last thing I need.

Danger — Too Much Sitting

It turns out that too much sitting has been linked with serious health risks:

• An analysis of 8 studies found that risk of Type 2 diabetes increased by 20% and risk of CHD increased by 15% with every 2 hours of TV watching.
• In a large, 12-year prospective study, researchers found a strong link between daily sitting time and death from all causes, including cardiovascular disease — and that’s after adjusting for factors such as age, sex, smoking status, alcohol intake, and physical activity.

• The startling conclusion: Regular physical activity doesn’t cancel out the negative effects of too much sitting.

• Men who reported spending more than 10 hours a week riding in cars showed an 82% greater risk of dying compared with men who rode in cars less than 4 hours a week.

Inactivity physiology is a relatively new area of study, but we’re quickly learning just how harmful too much sitting can be. The good news is that one study has found a positive link between taking active breaks during extended sitting periods and metabolic biomarkers such as waist circumference, body mass index, triglycerides, and blood glucose.

Active Solutions

I’m frustrated by the fact that even if I exercise pretty hard, 5-6 days a week, I still need to pay attention to how much I sit. But the research is compelling — for optimal health and longevity, we need to 1) exercise regularly, and 2) sit less; it’s not one or the other. And, honestly, the less I sit, the better I feel.

Here are a few ways I’m sitting less these days:

1. Break up desk time. I get up frequently to refill my water or tea, and stand up and pace when I’m on a phone call. I’m a telecommuter, but this can still work at a traditional workplace.
2. Relax actively. A 30-minute walk is wonderfully relaxing for me. I also play with my dogs, or play catch with my kids.
3. Break up screen time. When we watch a movie, activity breaks are a must – walking around the house, a few jumping jacks, or stretching. We’ll also watch half of a movie one night and half another night. It all helps to break up sitting time.

There’s some sitting we all have to do — so it’s important to cut back wherever we can. Keep exercising, but also keep a sitting log this week — find out how much you’re sitting each day, and then aim to cut back by 10-20%. Your life could very well depend on it.

Beth Shepard, MS, ACSM-RCEP, ACE-PT, has a master’s degree in Exercise Physiology from the University of Arizona. Beth is an expert in fitness and health promotion and a certified wellness coach, helping people thrive by adopting sustainable lifestyle changes. She and her family love to hike, bicycle, and try new sports. www.wellcoaches.com/beth.shepard

References

1. Grøntved A, Hu FB. Television viewing and risk of type 2 diabetes, cardiovascular disease, and all-cause mortality: a meta-analysis. JAMA. 2011 Jun 15;305(23):2448-55. http://www.ncbi.nlm.nih.gov/pubmed/21673296
2. Katzmarzyk et al., Sitting time and mortality from all causes, cardiovascular disease, and cancer. Med Sci Sports Exerc. 2009 May;41(5):998-1005. http://www.ncbi.nlm.nih.gov/pubmed/19346988
3. Warren TY, et al., Sedentary behaviors increase risk of cardiovascular disease mortality in men. Med Sci Sports Exerc. 2010;42(5)879-85  http://journals.lww.com/acsm-msse/Fulltext/2010/05000/Sedentary_Behaviors_Increase_Risk_of.6.aspx
4. Healy GN, et al., Breaks in sedentary time: Beneficial associations with metabolic risk. Diabetes Care. 2008;31(4):661-6 http://www.ncbi.nlm.nih.gov/pubmed/18252901

My dad is a perpetual motion machine. At 77 years old, he walks six miles a day and loves to “putter” around the house. If he’s on the phone, he’s pacing. Unless he’s watching a baseball game, it’s rare to catch him sitting down for more than five minutes — and even then, he shifts in his seat and jiggles his legs. And he’s fit as a fiddle.

Spontaneous physical activity (SPA)  is  the energy we burn for everything we do apart from sleeping, eating or structured exercise. In a recent blog post, I discussed intermittent activity — but SPA is something entirely different. SPA includes things like fidgeting, housework, yard work, shopping — even typing, knitting, and walking a fussy baby around the house.

It’s easy to think that only structured exercise — like brisk walking or running — counts when it comes to burning calories. But any movement, big or small, expends energy — and SPA burns a surprisingly large amount of calories when performed throughout the day.

In fact, calories burned via SPA can vary among individuals by up to 2000 calories a day— and that difference can determine whether someone maintains a healthy weight or packs on the pounds. One study found obese subjects spent 2.5 hours more sitting vs. sedentary but lean subjects — and suggested that simply moving from a pattern of sitting to a pattern of standing and moving could burn an additional 350 calories a day. And that’s without structured exercise, mind you.

I wouldn’t tell anyone to forgo their workout routine to simply stand up more. But for best results, I encourage my clients to do both — regular exercise plus standing or moving as much as possible when they’re not exercising.

Studies suggest that SPA has a genetic component — some people are more prone to keep moving than others — but the biggest variation in SPA between individuals is due to occupation. It makes sense —forest rangers, for example, are bound to move more during the work day compared to accountants.

But you don’t have to be born with the right genes or change careers to get a big boost in energy expenditure from SPA. It takes conscious effort, but with practice, you can make SPA a normal part of everyday living — and become a moving target, just like my dad.

Try these tips for boosting your daily SPA:

1. Plant and tend a garden.
2. Pace while talking, texting, or waiting at the bus stop.
3. Play with your kids in the backyard or at the park.
4. Take the stairs.
5. Do some active volunteering in your community.
6. Try a walking meeting for your next 1:1.
7. Tap your feet and rotate your ankles and shoulders when seated.
8. During long seated periods, get up and stretch at least once per hour.
9. Waiting in line? Rock back and forth on the heels and balls of your feet.
10. Use the drinking fountain or bathroom on the next floor.

Beth Shepard, MS, ACSM-RCEP, ACE-PT, has a master’s degree in Exercise Physiology from the University of Arizona. Beth is an expert in fitness and health promotion and a certified wellness coach, helping people thrive by adopting sustainable lifestyle changes. She and her family love to hike, bicycle, and try new sports. www.wellcoaches.com/beth.shepard 

References

1. Levine JA, Nonexercise activity thermogenesis–liberating the life-force.J Intern Med. 2007 Sep;262(3):273-87. http://www.ncbi.nlm.nih.gov/pubmed/17697152
2. Kravitz L, A NEAT New Strategy for Weight Control, IDEA Fitness Journal, 2006
3. Expand+Arteriosclerosis, Thrombosis, and Vascular Biologyatvb.ahajournals.orgArteriosclerosis, Thrombosis, and Vascular Biology. 2006; 26: 729-736 Published online before print January 26, 2006, doi: 10.1161/​01.ATV.0000205848.83210.73
4. James A. Levine, Mark W. Vander Weg, James O. Hill, Robert C. Klesges, Non-Exercise Activity Thermogenesis: The Crouching Tiger Hidden Dragon of Societal Weight Gain, Arteriosclerosis, Thrombosis, and Vascular Biology, 2006; 26: 729-736.Published online before print January 26, 2006, doi: 10.1161/​01.ATV.0000205848.83210.73

Imagine for a moment that you could easily elevate your mood, improve your ability to solve problems, prevent or delay the onset of age-related dementia, and feel better all over. Would you do it? I would — and I do, every time I take a brisk walk, sweat it out on my stationary bike, or go for a hike with my family.

It’s no secret that exercise is one of the best things you can do for your body — but what it does for your brain is truly astonishing. Until recently, scientists believed we were born with all the brain cells we’ll ever have — and that a decline in brain function was just a normal part of the aging process. But we now know that exercise floods the brain with a substance called BDNF — often described as “Miracle-Gro” for the brain, stimulating the development of new brain cells and optimizing conditions within the brain for learning, concentration, motivation, and critical thinking. It also stabilizes neurotransmitters — chemicals responsible for mood and other vital psychological functions.

At any age, exercise does remarkable things for the brain. Multiple studies on children show those with higher fitness levels also do better academically. And a study of older adults without dementia found those who walked at least 6 miles a week had a greater brain volume later in life than those who walked less — and this was linked with a huge reduction in risk for dementia.

Pairing cardiovascular exercise with more complex activities — like a brisk walk followed by intense work projects or other mental tasks— creates optimal conditions for brain growth. Vigorous activities that involve difficult motor skills — like basketball, dancing, or ping-pong — also do the trick. Mixing up your fitness plan with new activities and formats will help keep your brain challenged, your body strong, and your workouts fresh. Need some new ideas? Try these:

• Group fitness classes like Zumba®, boot camps, or martial-arts-based cardio
• Any racquet sport — like tennis, badminton, or pickleball
• Roller, in-line, or ice skating
• Multi-sport training — triathlon, duathlon, biathlon, summer biathlon, aquathon
• Dance Dance Revolution® active video game
• Walking, running, or bicycling along a new route

I exercise in the morning to get my brain in gear for the day’s work. I do my best creative and critical thinking after a hearty cardiovascular workout. Morning exercise also boosts my mood for the rest of the day — which helps stave off excessive stress and simply makes life more enjoyable.

The desire for sculpted arms and six-pack abs drive many people to exercise, and that’s fine — there’s nothing wrong with wanting to look good. But knowing that I can positively influence my mood, my capacity to think and learn, and my ability to thrive as I get older is far more motivating for me. I’m doing everything I can to protect and fortify my brain as I get older — and that includes maintaining a physically active lifestyle. And I’m teaching my kids to do the same.

How about you?



Beth Shepard, MS, ACSM-RCEP, ACE-PT, has a master’s degree in Exercise Physiology from the University of Arizona. Beth is an expert in fitness and health promotion and a certified wellness coach, helping people thrive by adopting sustainable lifestyle changes. She and her family love to hike, bicycle, and try new sports. www.wellcoaches.com/beth.shepard 

References

1. K.I. Erickson, C.A. Raji, O.L. Lopez, J.T. Becker, C. Rosano, A.B. Newman, H.M. Gach, P.M. Thompson, A.J. Ho, and L.H. Kuller. Physical activity predicts gray matter volume in late adulthood: The Cardiovascular Health Study, Neurology October 19, 2010 75:1415-1422
2. Ratey J, Hagerman E, Spark – The Revolutionary New Science of Exercise and the Brain, Little, Brown, and Company, 2008