New research shows that even 15 minutes a day of exercise can lengthen your life span. Another study found that you lose 22 minutes off your normal life span for every 60 minutes of TV watching.
The good news: the old adage "no pain, no gain" is no longer good advice; in fact, exercising doesn't have to hurt or last for hours for it to be good for you. So turn off your TV (or computer, or iPad, or gaming console) and go for a brisk, 15-minute walk. Don't like walking?
How about:
- Dancing
- Taking a yoga or kickboxing class
- Bike riding around the neighborhood
- Playing fetch with your dog
- Joining a fitness group (like Silver Sneakers for older patients or Stroller Strides for new moms)
- Vacuuming the house
- Raking leaves outside
- Seeing how many times you can go up and down the stairs in 15 minutes
- Doing the classics: sit-ups, push-ups and squats
- Playing catch or jumping on a trampoline with your kids
- Swimming
- Window shopping at the mall
Good for the Body, Mind and Soul
In addition to keeping your blood sugar levels and weight in check, exercise can improve your mood, reduce your stress levels, help you concentrate better, boost your energy levels and improve your self-esteem. How many other things can do all of that? Aerobic exercise releases hormones that aid in reducing anxiety and help make you feel calmer. Exercise releases endorphins—powerful chemicals in your brain—that make you naturally feel good. Those same endorphins help your brain stay healthy and focused. Exercise (with a healthy diet) can contribute to weight loss and stronger bones and muscles. Increasing your heart rate helps make you feel more energized.
More Fun Than TV
Engage your mind while you exercise, and you will have a better time. Go hiking in a scenic location. Turn up the music as you do aerobics. Listen to an audio book while running on the treadmill. Make exercise fun, and you'll see that it actually is better (and more interesting) than just watching TV.
Living Without Limits, Winter 2012
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