Small Changes Add Up to Big Health Benefits, Experts Say
As the New Year's resolution quitters take their first step back towards a healthier lifestyle, experts are reminding us that every bit counts when it comes to physical activity. Two recent studies published in The Lancet have found that even small increases in exercise can significantly impact our health and longevity.
According to research from Ohio State University, 23% of people who make New Year's resolutions give up by the first week, with 43% abandoning their goals by the end of January. This means that nearly half of all Americans who attempt to improve their health through exercise ultimately fail to follow through.
However, studies have shown that extending moderate-intensity physical activity by just five minutes per day can lower the risk of death by up to 10%. In fact, a one-hour reduction in sedentary time was found to reduce mortality risk by 13% in most adults and 6% among those who are least active.
The findings were derived from an analysis of multiple studies that included over 135,000 adults from the UK, US, Norway, and Sweden. Researchers used tracking devices to measure movement and sedentary time, demonstrating that even small lifestyle changes can have a measurable impact on health and lifespan.
One expert, Stuart Phillips, a professor of kinesiology at McMaster University in Ontario, Canada, notes that the results would be similar for women and older individuals. He emphasizes the importance of consistency and encourages people to start with light weights and gradually increase their intensity over time.
Resistance Training also Shows Promising Benefits
Another study found that weightlifting, or resistance training, of almost any kind leads to increased muscle and strength. Researchers involved in the study concluded that heavy weights are not as important as previously thought, challenging a central tenant of gym culture.
In fact, resistance training can have numerous benefits for older men, including slowing down the aging process by reducing the risk of diabetes, improving cognitive function, building stronger bones, and lowering blood pressure.
The Mayo Clinic notes that resistance training can slow and even reverse muscle fiber changes associated with aging. Additionally, it emphasizes that regardless of the type or weight used, the intended movement patterns and correct muscle activation are crucial for maximizing benefits.
A New Take on Exercise and Motivation
So what's holding us back from sticking to our exercise routines? Experts say that fear, lack of motivation, and unrealistic expectations can be major barriers. However, with knowledge of the small changes that add up to big health benefits, it's easier to get started.
Incorporating small increases in physical activity into your daily routine is a powerful way to improve your overall health and longevity. With consistency and patience, you'll see significant improvements over time.
As Louis Bezich, author of "Saving Men From Themselves" and "Crack The Code", puts it: "You're not a quitter. There are just too many reasons to press on."
As the New Year's resolution quitters take their first step back towards a healthier lifestyle, experts are reminding us that every bit counts when it comes to physical activity. Two recent studies published in The Lancet have found that even small increases in exercise can significantly impact our health and longevity.
According to research from Ohio State University, 23% of people who make New Year's resolutions give up by the first week, with 43% abandoning their goals by the end of January. This means that nearly half of all Americans who attempt to improve their health through exercise ultimately fail to follow through.
However, studies have shown that extending moderate-intensity physical activity by just five minutes per day can lower the risk of death by up to 10%. In fact, a one-hour reduction in sedentary time was found to reduce mortality risk by 13% in most adults and 6% among those who are least active.
The findings were derived from an analysis of multiple studies that included over 135,000 adults from the UK, US, Norway, and Sweden. Researchers used tracking devices to measure movement and sedentary time, demonstrating that even small lifestyle changes can have a measurable impact on health and lifespan.
One expert, Stuart Phillips, a professor of kinesiology at McMaster University in Ontario, Canada, notes that the results would be similar for women and older individuals. He emphasizes the importance of consistency and encourages people to start with light weights and gradually increase their intensity over time.
Resistance Training also Shows Promising Benefits
Another study found that weightlifting, or resistance training, of almost any kind leads to increased muscle and strength. Researchers involved in the study concluded that heavy weights are not as important as previously thought, challenging a central tenant of gym culture.
In fact, resistance training can have numerous benefits for older men, including slowing down the aging process by reducing the risk of diabetes, improving cognitive function, building stronger bones, and lowering blood pressure.
The Mayo Clinic notes that resistance training can slow and even reverse muscle fiber changes associated with aging. Additionally, it emphasizes that regardless of the type or weight used, the intended movement patterns and correct muscle activation are crucial for maximizing benefits.
A New Take on Exercise and Motivation
So what's holding us back from sticking to our exercise routines? Experts say that fear, lack of motivation, and unrealistic expectations can be major barriers. However, with knowledge of the small changes that add up to big health benefits, it's easier to get started.
Incorporating small increases in physical activity into your daily routine is a powerful way to improve your overall health and longevity. With consistency and patience, you'll see significant improvements over time.
As Louis Bezich, author of "Saving Men From Themselves" and "Crack The Code", puts it: "You're not a quitter. There are just too many reasons to press on."
EVERY LITTLE BIT COUNTS WHEN IT COMES TO GETTING FIT!!! I KNOW WE ALL HAVE THOSE DAYS WHERE WE FEEL LIKE SLEEPING IN AND EATING PIZZA ALL DAY, BUT TRUST ME THE 5 EXTRA MINUTES OF WALKING AROUND AFTER YOU FINISH DINNER CAN BE THE DIFFERENCE BETWEEN FEELING RENEWED AND FEELING LIKE A SLUG 
! AND DON'T EVEN GET ME STARTED ON HOW IMPORTANT IT IS TO FIND EXERCISE THAT YOU ENJOY!!! I MEAN, WHO NEEDS WEIGHTLIFTING WHEN YOU COULD JUST GO FOR A BEAUTIFUL HIKE IN NATURE WITH YOUR FRIENDS AND FAMILY????
. But seriously, the science is clear: small changes can add up to big health benefits 
. The fact that heavy weights aren't as important as previously thought is a game-changer 
. I think it's time for us to rethink our gym culture and focus on function over form. We should be pushing ourselves in ways that benefit our overall well-being, not just trying to lift the heaviest weights possible 
. And can we talk about how this research is just another example of why healthcare is such a complex issue? It's not just about individual behavior change, it's about creating systemic changes that support public health 
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Interesting how resistance training isn't as intense as people thought, maybe that's why it can actually help slow down aging 
I'm surprised anyone makes it past the first week without totally blowing their New Year's resolutions. Like, 23% is a lot for one week, and then 43% in January? That's just crazy talk 
. Anyway, it seems like those tiny increases in exercise do add up to some big health benefits, which is awesome news. Who needs hours of intense gym time when you can just be more active by default? 
23% abandonment rate is crazy, like, what's the point of even trying? And don't even get me started on how easy it is to fall into old habits and forget about the benefits of exercise... just a few more minutes of sedentary time can lead to a 10% higher risk of death 
