Two minutes of exercise may be all you need…

written by john c ashworth, ma

That's right.  Two minutes of exercise may be all you need to live longer.

Of course, that headline is designed to grab your attention and plant the seed for the real story.  But you're here!  So, stick with me for the next few minutes and allow me to explain.  That headline was inspired by new research from the NHANES study that recently showed that rising out of your office chair for at least two minutes each hour, not just to stand, but to move or walk, may actually help you live longer.  That's right!  Two whole minutes per hour.  Can you handle that?

If you have read my blog for any length of time, or watched my regular NBC Fitness Friday segment with Leigh Mills over the years, you know how often I promote the concept that a little bit of effort, implemented consistently over time can have a significant impact on your fitness, your health, and your longevity.  This study is another in a long list of examples of this truth.

Researchers from National Health and Nutrition Examination Survey (NHANES) used observational data to examine whether standing, and light intensity activities like casual walking, light gardening, or cleaning extends the life span of people who are sedentary for more than half of their day.

In this case, they found that while there was no benefit from simply standing for two minutes per hour, performing some type of low intensity activity like casual walking for two minutes each hour was associated with living longer.

Now, I realize you are likely sitting there reading this and thinking to yourself, "come on, John, really? How could that be?"

Allow me to put it in perspective for you...

You've heard me say many times before that a little bit of activity, implemented consistently over time, can add up to a lot. This study is a perfect example of this truth. If we can assume you are awake for 16 hours, a two minute stroll performed each hour creates a 400 calorie burn each week. Now, I realize that might not seem like much either, but hear me out...

I love the bloom on this tree outside my front window every spring :)

I love the bloom on this tree outside my front window every spring 🙂

I took a beautiful walk yesterday for 21 minutes and burned a whopping 130 calories. If I repeat that and get three of those walks in a week, I will burn 390 calories. The effort will take me an hour per week. Think about that...I can burn the equivalent number of calories by simply committing to two minutes of activity per hour for every hour I'm awake.  If I do this, I can burn the same number of calories in a week's worth of walking.

Once again, you might be tempted to think that this is not enough, but I believe the effort is worth a longer, healthier and more energized life. It also re-enforces the fact that every little bit counts when it comes to your fitness program. We are all busy, and often sendentary in our daily lives. Standing up and taking a stroll each hour will make us better human beings. It's not a lot to ask, especially when you consider the reward.

Also keep in mind that the generally recommended weekly goal for moderate exercise is that which burns about 600 calories per week. That means that if you are able to simply stand up and move for two minutes every hour, you will be two thirds of the way done with the minimum amount of moderate exercise that is recommended for your overall general health. Combine that with a few walks per week and a little strength training and you're off to a really good start!

Included below, is a simple routine I performed at the gym yesterday for about 5 minutes. It's much more than just a stroll through cubicle land, but is a great example of how easy it really is to get your heart rate up, get stronger, and live a longer, more productive and energized life as a result!

-John

A very simple routine you can do almost anywhere - maybe in the conference room.  Don't forget your 12 pound smash ball 🙂

As always...Have Fun!

-John

About the Author
John Ashworth is an empathetic sales leader with an incredibly diverse background as a salesman, business consultant, marketing maniac, writer, Dad and full time Bohemian Athlete. aka Johnny Renaissance.

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