Want to Live Longer? Do 20 Minutes of Aerobics Daily
By Sandy Schroeder
If you exercise regularly and eat healthy, you may wonder where you stand with long-term health. Now a new study in JAMA Internal Medicine says you are doing fine. Research says adults who do moderate or vigorous exercise 150 minutes per week live longer. This works out to about 20 minutes of heart-pumping exercise daily to increase your longevity.
Moderate or vigorous activities provide a whole array of healthy benefits to strengthen the heart, lower blood pressure, reduce cholesterol and cut the risk for diabetes. You will also increase energy, lift your spirit, strengthen your muscles, and improve your balance.
Vigorous Physical Activity Options
Making sure about 20 minutes of our daily exercise provides vigorous physical activity can make the difference. Which one of these will work for you?
Which of these do you do?
- Brisk walking or running
- Swimming
- Cycling
- Playing tennis
- Jumping rope
How about these?
- Be your own gardener
- Use the stairs regularly
- Squat while you cook, vacuum or prepare dinner
- Contract calves and stand on your tiptoes while you work
Get the family involved
- Play with your kids at the park
- Shoot hoops or kick a soccer ball in the backyard
- Go camping, biking or do nature hikes on the weekend
- Activate your family room with small weights, exercise mats and a cycle or treadmill
- Volunteer to help with your kids' teams
Keep your work day active
- Do short walks mid-morning
- Organize yoga sessions after lunch
- Jump rope or do jumping jacks mid-afternoon
- Stop off at the gym on the way home
- Do chair exercises for five minutes for each hour that you sit
More active options
- Take a dance class
- Learn a new sport
- Revive an old sport
- Tackle some home projects
- Rake the leaves and trim the bushes
- Plant some fall flowers
- Join a walking group
Ready Set Go
Before you launch your new activity plan, check in with your doctor to get some guidelines based on your current weight, blood pressure, sugar levels and overall health. Your doctor can help you create a custom plan that is right for you and provide diet guidelines too.
At the same time, really give some thought to the activities that you actually enjoy. Those are the ones that can become lifelong habits as you look forward to exercising.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in San Jose, Calif.