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Do You Really Need to Exercise?
“Work out twice a week to stay in shape. Exercise 30 minutes a day. Avoid alcohol to prevent cancer. Drink alcohol to decrease your risk of heart disease. Do you ever feel overwhelmed with good advice? One day the headlines say one thing, and the next week something totally different. . . . Why can’t scientists agree? Why is coffee dangerous one week and harmless the next?”
—Barbara A. Brehm, Ed.D., professor of exercise and sport studies.

HEALTH experts often disagree on matters of nutrition and fitness. Many people get confused by the glut of information on the dos and don’ts of well-being. However, when it comes to the need for moderate physical activity, there seems to be universal agreement among scientists—if you want better health, you must exercise regularly!

The lack of enough physical activity has become a serious problem in modern times, especially in industrialized lands. For generations many people in such countries engaged in hard manual labor, whether farming, hunting, or building. Granted, the high level of physical exertion needed just to subsist was often a strain on our ancestors, even shortening their life span. According to the Encyclopædia Britannica, “in ancient Greece and Rome the average life expectancy was about 28 years.” In contrast, by the end of the 20th century, the life expectancy in developed countries was about 74 years. Why the change?

Technology—A Blessing or a Curse?
People today enjoy relatively better health and a longer life span than did those who lived centuries ago. This is partly because of the technological revolution. Modern inventions have changed the way we do things, and many laborious jobs have become more bearable. The medical profession has made great strides in the fight against disease, improving the health of most. There is an irony in this, however.

While modern technology has been conducive to better health, with the passing of time, it has also contributed to a sedentary life-style in large segments of the population. In their recently published report entitled International Cardiovascular Disease Statistics, the American Heart Association explains that “economic transition, urbanization, industrialization and globalization bring about lifestyle changes that promote heart disease.” The report mentions “physical inactivity and unhealthy diet” among the principal risk factors.

In many lands just 50 years ago, a hardworking man would sweat behind the horse and plow, cycle to the village to go to the bank, and do home repairs in the evening. The life-style of his grandchildren, however, is quite different. The modern worker may sit in front of a computer most of the day, drive his car virtually everywhere he needs to go, and spend his evening in front of the TV.

According to one study, Swedish lumberjacks, who in the past burned up to 7,000 calories a day felling trees and moving logs, now watch sophisticated machines do most of the hard work. Many of the world’s roads were once built and maintained by men with picks and shovels. But now, even in developing lands, bulldozers and other heavy equipment are doing the digging and shoveling.

In some parts of China, the motorized scooter is steadily replacing the bicycle as the preferred form of transportation. In the United States, where 25 percent of all trips are less than one mile long, up to 75 percent of these short trips are made in automobiles.

Modern technology has also produced a generation of sedentary children. One study observed that as video games become “more enjoyable and more realistic, children are . . . spending longer times on their game consoles.” Similar conclusions have been reached regarding TV viewing and other forms of sedentary entertainment for children.

The Risks of a Sedentary Life-Style
The drastic reduction in physical exertion has led to many physical, mental, and emotional health problems. For instance, a health agency in Britain recently reported: “Inactive children are at risk of poorer self-esteem, greater anxiety and higher stress levels. These children are also more likely to smoke and use drugs than active children. Inactive employees have more days off work than active employees. In later life, inactive people lose the basic strength and flexibility for daily activities. As a result, many lose their independence and have poorer mental health.”

Cora Craig, president of the Canadian Fitness and Lifestyle Research Institute, explains that “Canadians are far less physically active at work than they used to be . . . Overall, activity is down.” The Globe and Mail newspaper of Canada reports: “About 48 per cent of Canadians are overweight, including 15 per cent who are obese.” The paper adds that in Canada, 59 percent of adults are sedentary. Dr. Matti Uusitupa, from the University of Kuopio, in Finland, warns that “the incidence of type 2 diabetes is rapidly increasing worldwide due to the increasing occurrence of obesity and sedentary lifestyle.”

In Hong Kong a recent study suggested that among people 35 years of age and older, about 20 percent of all deaths could be related to a lack of physical activity. The study, led by Professor Tai-Hing Lam of the University of Hong Kong and published in 2004 by Annals of Epidemiology, concluded that the “risk from physical inactivity exceeds that due to tobacco smoking” in the Hong Kong Chinese population. Researchers predict that the rest of China “will witness a similarly large mortality burden.”

Is this concern justified? Could physical inactivity really harm our health, even more than tobacco smoking? It is widely accepted that compared with active people, inactive people tend to have higher blood pressure, a higher risk of strokes and heart attacks, a higher risk of developing certain types of cancers, a higher risk of osteoporosis, and a higher tendency to become obese.*

The Wall Street Journal reports: “On every continent of the globe, even including regions where malnutrition is rife, the number of people who are either overweight or obese is rising at an alarming clip. The major culprit: the same combination of high-calorie diets and sedentary behavior that fuels the epidemic of fat in the U.S.” Dr. Stephan Rössner, a professor of health behavior at the Karolinska Institute in Stockholm, Sweden, agrees and went so far as to claim: “There is no country in the world where obesity is not increasing.”

A Global Problem
Clearly, a program of moderate physical activity is vital to our well-being. Yet, despite the well-publicized risks of physical inactivity, a large segment of the world’s population remain virtually inactive. The World Heart Federation believes that between 60 and 85 percent of the world’s population “is not physically active enough to gain health benefits, especially among girls and women.” This organization claims that “nearly two thirds of children are also insufficiently active for their health.” In the United States, about 40 percent of adults are sedentary, and about half the youths between the ages of 12 and 21 do not engage in regular vigorous activities.

A study that examined the prevalence of sedentary life-styles in 15 European countries found that the percentages of inactive people ranged from 43 percent in Sweden to 87 percent in Portugal. In São Paulo, Brazil, about 70 percent of the population is sedentary. The World Health Organization (WHO) reports that the “data gathered on health surveys from around the world is remarkably consistent.” It should not surprise us, then, that an estimated two million people die every year from causes related to physical inactivity.

Health experts worldwide view this trend as alarming. In response, government agencies around the world have started various programs designed to educate the public on the benefits of moderate physical activity. By the year 2010, Australia, Japan, and the United States hope to achieve a 10 percent increase in the level of physical activity among their citizens. Scotland aims to have 50 percent of its adult population engaging in regular physical activity by the year 2020. A report from WHO explains that “other countries that highlighted their national programmes in physical activity were Mexico, Brazil, Jamaica, New Zealand, Finland, the Russian Federation, Morocco, Vietnam, South Africa, and Slovenia.”

Notwithstanding the efforts of governments and health organizations, the ultimate responsibility of caring for one’s health falls squarely on each one of us. Ask yourself, ‘Am I active enough? Am I getting enough exercise? If not, what can I do to break free from my sedentary life-style?’ The following article will show you how to increase your level of physical activity.
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* Physical inactivity can dramatically increase the risk of certain life-threatening conditions. For instance, according to the American Heart Association, physical inactivity “doubles the risk of developing heart disease and increases the risk of hypertension by 30 percent. It also double[s] the risk of dying from CVD [cardiovascular disease] and stroke.”


“There is no drug in current or prospective use that holds as much promise for sustained health as a lifetime program of physical exercise.”
IN 1982, Dr. Walter Bortz II, a university professor of medicine, wrote the above words. Over the past 23 years, numerous health experts and organizations have quoted these words in books, magazines, and Web pages. Evidently, today Dr. Bortz’s advice is just as current as it was in 1982, and it is still widely accepted as sound and relevant. So we do well to ask ourselves, ‘Am I getting enough exercise?’

Some have erroneously concluded that they do not need to exercise because they are not overweight. Obese and overweight people stand to benefit greatly from a regular exercise program, but even if you are not overweight, an increase in physical activity is very likely to improve your overall health and help prevent serious diseases, including certain types of cancer. Also, recent studies show that physical activity can reduce anxiety and may even prevent depression. The fact is, many who are slim suffer from mental and emotional stress, cardiovascular diseases, diabetes, and other conditions that are aggravated by a lack of enough exercise. Hence, whether you are overweight or not, if you lead a sedentary life, you do well to increase your level of physical activity.

What Is a Sedentary Life-Style?
How do you know if you are active enough? There are various opinions on what constitutes a sedentary life-style. However, most health experts agree on general guidelines that apply to most people. One explanation used by several health organizations is that you are sedentary if you (1) do not exercise or engage in some vigorous activity for at least 30 minutes three times a week, (2) do not move from place to place while engaging in leisure activities, (3) rarely walk more than 100 yards during the course of a day, (4) remain seated most of your waking hours, (5) have a job that requires little physical activity.

Are you getting enough exercise? If not, you can start doing something about it today. ‘But I just don’t have the time,’ you may say. When you get up in the morning, you are simply too tired. At the start of the day, you hardly have enough time to get yourself ready and get to your job. Then, after a long day, again you feel too tired to exercise and have too many other things to do.

Or perhaps you are among the many who start to exercise but quit after just a few days because they find it too strenuous, perhaps even feeling sick after exercising. Others shy away from exercise because they think that a good fitness program must include grueling routines of weight lifting, lengthy daily runs covering many miles, and carefully choreographed stretching sessions.—See the box “Lifting and Stretching.”

And then there is the expense and the perceived inconvenience. Joggers need suitable clothing and shoes. For strength training you need weights or special exercise machines. A sports-club membership can be costly. Travel to the gym can be time-consuming. Still, none of the above need prevent you from leading a physically active life and reaping the health benefits.

Set Realistic Goals
First of all, if you plan to start an exercise program, do not set unrealistic goals. Start slowly, and work your way up. Scientists have recently acknowledged the value of light-to-moderate physical activity, and they recommend that sedentary people increase their activity gradually. For instance, the UC Berkeley Wellness Letter, a newsletter on nutrition, fitness, and stress management published by the University of California, advises: “Start by adding a few minutes of increased activity to your day, and work up to 30 minutes most, and preferably all, days of the week.” The newsletter explains that “all you have to do are the normal things, like walking and taking the stairs, but just more often, a little longer, and/or a little faster.”

Beginners should focus on regularity rather than intensity. Once your strength and endurance have improved, you can work on increasing the intensity of the exercise. This can be done by incorporating longer sessions of more vigorous activity, such as brisk walking, jogging, stair climbing, or cycling. Eventually for a more well-rounded fitness program, you may even include some weight lifting and some stretching exercises. Many health experts, however, no longer subscribe to the “no pain, no gain” approach to exercise. So, to reduce the risk of injury and to avoid the burnout and discouragement that often lead to quitting, keep exercise at a comfortable level.

Be Regular
Those who never seem to have time for physical activity would welcome a recommendation made by the Wellness Letter. It explains that “short bouts of exercise during the course of a day have an additive benefit. That is, three 10-minute periods of exertion can be almost as beneficial as one 30-minute session.” Thus, you do not need to engage in lengthy periods of vigorous exercise in order to reap substantial health benefits. The Journal of the American Medical Association reports that researchers have found that “light to moderate activity, as well as vigorous activity, was associated with a lower risk of experiencing coronary heart disease.”

But regularity is a must. With that in mind, you may want to look at your calendar and schedule specific dates and times for exercise. After a few weeks of a sustained exercise program, you will likely find that it has become a normal part of your life. Once you begin to enjoy the health benefits, you may actually look forward to your sessions of physical activity.

An Active Life Is a Better Life
While it is true that as little as 30 minutes of daily physical activity can have a positive impact on your health, according to the latest medical advice, more is better. It is now recommended that to maintain a maximal level of cardiovascular health, you should accumulate up to 60 minutes of physical activity every day. Again, this can be achieved by engaging in several brief sessions spread throughout the day. The journal Canadian Family Physician explains that “current recommendations call for an accumulation of up to 60 minutes of activity on a given day. For some health benefits, it does not appear to matter how the minutes of activity are accumulated.” This medical journal also states: “While several studies have documented that vigorous activity is associated with lower all-cause mortality, current emphasis is on promoting moderate activity.”

The bottom line is that your body is designed to move around and engage in regular physical activity. A sedentary life-style is harmful to your health. And there is no vitamin, medicine, food, or surgical procedure that can replace your need to remain active. Also, we must all face the fact that an adequate exercise routine, whether moderate or vigorous, whether done in short installments or longer sessions, requires time. Just as you make the time for eating and sleeping, it is vital that you also make the time to remain physically active. This involves self-discipline and good personal organization.

There is no hassle-free exercise program. However, the inconveniences and sacrifices involved in maintaining an active life-style pale into insignificance when compared with the life-threatening dangers of an inactive life-style. Stay active, break a sweat now and again, work those muscles—you might live a healthier and longer life!