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Move it: Even a little exercise can have a big impact

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Move it: Even a little exercise can have a big impact

You don’t have to take a 45-minute cardio class or run 10 miles to reap the benefits

OK, couch potatoes. The bad news is that the newest federal government guidelines on exercise confirm what you probably already knew: You and your kids need to move more.

The good news is that getting the exercise you need is probably easier than you think.

Surprising to no one, the most recently updated federal guidelines on exercise say that Americans do not get nearly enough exercise.

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The federal government’s advice for adults remains the same as it was in the 2008 exercise guidelines: Adults need at least 150 minutes a week of moderate exercise. The problem is, only about 20 percent of us get that.

New government guidelines on exercise continue to emphasize that older adults should do exercise to improve balance as well as cardio and muscle-strengthening workouts. In this July 2016 photos, Sandi Smelko, 69, at the time, of Carnegie and others exercise in the Silver Sneaker program at the Jewish community center in South Hills.
Lenny Bernstein
New government guidelines say you can get your exercise in small doses

New to the latest guidelines, however, is news that even small bursts of activity can count toward that 150-minute-a-week goal. It is not necessary to exercise for half an hour, for instance, to see benefits.

Exercise that lasts only five or 10 minutes counts. Take the stairs instead of the elevator? You can count those few minutes. Chase the dog down the block? Count that. As long as it adds up to 150 minutes a week (or more) of moderate to vigorous exertion, it counts.

For the first time, the newest guidelines include recommendations for children as young as 3. The sooner children make a habit of active play, the better.

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Obesity and the other health woes related to lack of exercise are a serious burden. A lack of physical activity in this country costs about $117 billion a year in health care costs, according to a report in the Journal of the American Medical Association.

We have always known that the most effective way to address the obesity epidemic is an active lifestyle. Living a physically active life also reduces our risks for high blood pressure, Type 2 diabetes, a multitude of cancers and even dementia.

You don’t have to take a 45-minute cardio class or run 10 miles to reap the benefits. So, start adding up those short bursts of activity. Watch it add up to a healthier life.

First Published: November 17, 2018, 11:00 a.m.

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