U.S. researchers have found that just a little bit of exercise each day could dramatically improve the quality of life for people who live with obesity, or who are overweight. The amount of time needed to see such improvements? Just 10 to 30 minutes.
The study, the results of which were revealed last week at an American Heart Association conference, focused on 430 women whose average age was 57. They were divided into four groups, with one group doing no exercise at all, and the other three groups doing 70, 135 or 190 minutes of exercise a week. To reach those levels of exercise, they did three or four sessions of exercise per week.
Everyone exercising reported that they felt much more comfortable in social situations, much more improved than those not exercising. The three active groups also showed improvements in general health, vitality and mental health. Their physical functioning was greater and they were able to perform work tasks and other activities with fewer limitations. Those did not always mean physical; emotional issues such as anxiety and depression did not get in the way as much.
When six months went by, those exercising had the following improvements:
- Seven percent improvement in physical function
- Seven percent in general health
- 17% in vitality
- 12% in ability to work or do other activities
- 12% in emotional health
- Five percent in social functioning
While it has always been believed that exercise could help those who are struggling with their weight, such results have never before been proven in a large, good-quality study. Exercise can help in nearly all regards, boosting the body’s energy and improving mental outlook. There are also many other things it can do beneath the surface, such as helping in shedding pounds, strengthening the heart, keeping various pieces of joints stronger, and lowering blood pressure.
And all it takes is as little as 10 minutes a day. A solid walk could do it. Improvement in quality of life can occur well before you see any improvements on the waistline.
Researchers suggest exercising for short bits of time at first, and gradually increasing the amount of time spent exercising. This study, if nothing else, provides motivation to get moving
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