Two Minutes to Health!

2 Minutes to Health!

You’ve heard that consistently sitting for extended periods of time is a death sentence, right?  Now there is a bright spot in that darkness, as a team of researchers from the University of Utah School of Medicine have discovered by adding a bit of exercise for as little as two minutes every hour, we can extend our life expectancy. If you’re anything like me, immediately a picture flashed before your eyes  of walking “vigorously” to the break room for a cup of coffee and pastry! NO! It means moving around expending a bit of energy for a couple of minutes, sans eating!

Exercise at work!

The findings were published in the Clinical Journal of the American Society of Nephrology (CJASN):

They found that there is no benefit to decreasing sitting by two minutes each hour, and adding a corresponding two minutes more of low intensity activities. However, a “trade-off” of sitting for light intensity activities (casual walking, light gardening, cleaning) for two minutes each hour was associated with a 33 percent lower risk of dying.”

If you work during the day, this could be getting up from your desk, away from your computer, and go for a brisk walk up and down some stairs, or around the building. If you’re at home, you might take a little walk outside, or do some energetic cleaning.

If you have the new iPhone 6, you have the health app which tracks the number of steps you take, walking + running distance, and flights of stairs climbed. I’ve been tracking myself, and find I climb up and down stairs quite a bit more on the weekends when I’m at home, and walk a lot more when I’m at work during the week. The first time I clicked on the app, it kind of freaked my out that it was tracking me, but when I saw how active I was, it’s become my good friend. Now I think “I need to walk over to that other building – Oh! I’ll add steps to my health tracker!”

Based on these results we would recommend adding two minutes of walking each hour in combination with normal activities, which should include 2.5 hours of moderate exercise each week,”…Moderate exercise strengthens the heart, muscles, and bones, and confers health benefits that low and light intensity activities can’t.

Two minutes to your health!

Journal Reference:

  1. Srinivasan Beddhu, Guo Wei, Robin L. Marcus, Michel Chonchol, Tom Greene. Light-Intensity Physical Activities and Mortality in the United States General Population and CKD Subpopulation. CJASN, April 30, 2015 DOI: 10.2215/%u200BCJN.08410814
About Candace

Candy Dye is a Nurse Practitioner and teacher that loves everything about health, wellness, looking beautiful, and being with people who enjoy life and love to have fun!

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