13.9 Increasing Activity by Any Amount Can Bring Significant Health Benefits to Sedentary People

Research shows that individuals who are sedentary most of the day and have low fitness—based on how efficient the heart and lungs are—benefit the most from increasing physical activity compared to individuals who are already somewhat or very active. One study indicated that movement from the “least fit” category to the “next least fit” category after increasing physical activity led to a 40% reduction in mortality risk (Myers et al., 2004). In fact, engaging in just 15 minutes of moderate-intensity exercise a day—about 90 minutes per week—was shown to decrease mortality risk by 14% and increase life expectancy by three years, and the health benefits continue to build as the individual adds more moderate-intensity minutes on top of these initial 15 (Wen et al., 2011). Research also suggests that relatively small increases in activity by the least active individuals can bring significant health benefits, even if they are not fully achieving the recommended levels of 150 minutes per week (Powell, Paluch, & Blair, 2011).

Guidelines recommend that individuals who are more sedentary start with bouts of physical activity of relatively low intensity, limited duration, and spread throughout the week. As a person adapts to a certain amount of activity, the duration and intensity could be gradually increased (Garber et al., 2011). Some ways to incorporate activity into one’s regular daily routine include:

• taking the stairs instead of an elevator or escalator;
• walking to, from, and between classes or jobs;
• reading or studying while using a hand bike, stationary bike, or other cardio machine;
• dancing while preparing a meal or during periods of waiting;
• intentionally choosing social gatherings that focus on an activity involving movement;
• carrying a stress ball to squeeze or toss around throughout the day;
• having walking meetings or otherwise on-the-go conversations; and
• biking to complete errands instead of driving or taking a bus.

While not all types of physical activity are accessible to everyone, everyone can benefit from physical activity to the extent they are able to participate. Folks living with physical disabilities may find that adaptive sports or activities help boost activity. For example, aquatics, rowing, resistance bands, or flexibility training may be adapted to meet individual needs and goals.