March 26, 2014
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Page 5
Study Finds Benefits of Light Exercise
Key is offsetting our
sedentary ways
A new study looking at activity trends and health
outcomes for adults found that you don’t need to kill
yourself by running 10 miles a day to gain health benefits
- you merely need to log more minutes of light physical
activity than of sedentary behavior.
And the bar is pretty
low for what consti
tutes light physical ac
tivity, researchers say.
It can mean sauntering
through a mall window
shopping instead of or
dering online, fishing
along a riverbank, or
ballroom dancing.
V
In other words, cast
ing a spinner or spin
ning on the dance floor
can help offset our sed
entary ways.
The problem , the
authors say, is that
nearly half of Ameri- B ra d le y C a rd in a l
cans surveyed did not
engage in a sufficient amount of moderate-to-vigorous
physical activity (more than 150 minutes a week) and, in
fact, spent more time in sedentary mode than even doing
light physical activity.
“That’s actually rather frightening,” said Bradley
Cardinal, co-director of the Sport and Exercise Psychol
ogy Program at Oregon State University and co-author
on the study. “About half of the people in this country
are incredibly sedentary - basically, couch potatoes.
And that can have some very negative effects on one’s
health.”
The study looked at the activity patterns of more than
5,500 adults. Participants wore accelerometers record-
ing movements that could be broken down by the minute,
and the researchers found that 47 percent of Americans
engaged in less than 150 minutes a week of moderate-to-
vigorous physical activity and, perhaps more impor
tantly, logged fewer minutes of light physical activity
than of sedentary behavior.
They found that when the balance was on the positive
side - adults spent more time moving than sitting - there
was a strong association with favorable levels of triglyc-
erides and insulin.
It is preferable to get at least 30 minutes a day of moderate-to-
vigorous physical activity in each day, but we now know that if you
sit for the remainder of the day after getting this dose o f exercise,
you might not necessarily be escaping the risk of developing
chronic disease, said Paul Loprinzi, a former doctoral student
under Cardinal in OSU’s College of Public Health and Human
Sciences. Now an assistant professor at Bellarmine University,
Loprinzi is lead author on the study.
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