How Much Exercise is Enough?

Recently, national health authorities have announced that performing recreational activities—like golf, bowling or gardening—30 minutes a day could provide exercise benefits. In addition, they said that the 30 minutes did not have to be performed continuously, but could be spread out during the day.

These guidelines are quite different from the usual recommendations of 30 minutes of continuous activity at a target heart rate, performed 3-4 times per week. Is this another case of the "experts" changing their minds and contradicting themselves? Not really. But it does represent a change of philosophy, prompted by new research.

National health experts were confronted by the fact that, despite 20 years of programs and exhortations, the percentage of Americans who exercise regularly has remained virtually unchanged since the 1970's. In the past decade, new research has indicated that even recreational activity can lead to decreases in mortality and disease risk factors, when compared to sedentary individuals.

Health authorities decided it would be better to try to convince larger numbers of people to increase their physical activity by a modest amount. They have lowered the standards in an attempt to reach people who might be intimidated by a more vigorous program.

So there are health benefits associated with recreational activity. But this does not mean that playing golf is the same as running 3 miles, or that gardening is the same as the Stairmaster. For one thing, the studies that show health benefits from recreational activity also show that those who follow a more vigorous program receive even more benefits.

In addition, following a "regular" program of cardiovascular exercise provides exercise training benefits as well. These include improved fitness and endurance, increased energy, and reduction of body fat.

If you are already following a more conventional exercise program, these new "Exercise Lite" guidelines are not for you. You are already receiving more health benefits than recreational activity will provide.

However, if you are currently sedentary—get moving! Increasing your regular physical activity by even a modest amount can result in some long-term benefits.