Exercise Doesn't Have To Be Torturous To Be Beneficial, Study Suggests

Exercise doesn't have to be totally torturous to be beneficial for our health, a new study suggests.

Researchers from the University of South Australia found that "somewhat hard" exercise intensity -- which exercisers deemed to be "pleasant" -- was enough to increase aerobic capacity by 17 percent, which is linked with improving blood pressure and body mass index (BMI, a ratio of weight to height).

"If you're going to prescribe someone exercise, you're going to have a much stronger chance of having them stick with it if they're enjoying it," study researcher Roger Eston, professor and head of the school of health sciences at the University of South Australia, in a statement. "And these people actually enjoyed the experience. They found it to be pleasant."

The study, published in the journal Medicine & Science in Sports & Exercise, analyzed the effects of an eight-week exercise regimen, where sedentary study participants exercised on a treadmill for 30 minutes a day, three days a week.

The study participants were allowed to change the intensity level themselves, so long as it was perceived as "somewhat hard," according to the study.

The Centers for Disease Control and Prevention recommends that adults do a mixture of two kinds of exercise a week -- one that strengthens muscles, and one that boosts your heart health. For the recommendations, click here.

Another study, published just last year in the journal The Lancet, also shows that there are possible health benefits from exercise, even if you're not exercising to the max. ABC News reported on a Taiwanese study showing that as little as 15 minutes of exercise a day can help lower the risk of cancer and even add years to life.

"The 30-minute a day for five or more days a week has been the golden rule for the last 15 years, but now we found even half that amount could be very beneficial," study researcher Dr. Chi-Pang Wen told ABC News. "As we all feel, finding a slot of 15 minutes is much easier than finding a 30-minutes slot in most days of the week."

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Comments

[MISTER COMMON SENSE]

09:10 PM on 03/27/2012

I do 12-ounce curls for about 4 hours a night and I do approximately 15 laps from the fridge,to the couch,to the toilet,and back to the fridge again...I get tired out,but I'm starting to develop a "beer belly"...-is this a good workout??

[Yeshu Abraham]

11:00 PM on 03/20/2012

Pleasant exercise will give longevity and appetite for food. Yoga has now been considered fraud, because it was originally a torturous form of meditation by ascetics to appease the mythological gods of India. It has been falsely advertised that yoga will improve sex power and mental ability. If yoga can give long life, why the lifespan of Indians is shorter than Europeans? If yoga can give mental peace, why millions of Indians are mired in depression, anxiety and misery? Suicide rate is higher in India than in many other countries. Yoga has nothing to do with health or sex, for it is a meditation of ancient ascetics. So pleasant exercise will give energy and good health.

[williamg]

11:55 AM on 03/20/2012

HP's exercise and fitness section is full of comments with people posting links trying to pi/mp their own products and services.

[onionboy]

04:05 PM on 03/20/2012

I just flag those.

[noahmarder]

04:14 AM on 03/20/2012

Mild exercise is certainly better than none, but for the vast majority of people, more volume and more intensity would be better.

This article references a 17% improvement in aerobic capacity. An out of shape person can probably improve aerobic capacity 100% (double it) with interval training on some days and longer bouts at around 80-85% of maximum heart rate on others.

Strength training should also be part of any fitness program, and by strength training, I mean actually challenging the muscles. If you can do three sets of 15 reps with good form, the weight is too light unless you are recovering from an injury. If you really want to build strength, you will want lower reps than that.

Maybe if more people actually exercised hard, they would grow to like it. Those endorphins sure make me feel better.

[atmosphere1823]

11:20 AM on 03/20/2012

Agreed. With just the one exception, that women should try to do 12-15 reps (with exhaustion occurring at or before 15), while men should reach exhaustion with fewer reps. (Standard advice for men seems to be 8-12, but some techniques do call for fewer depending on how you're formatting your workout for the day.)

[noahmarder]

03:06 PM on 03/20/2012

I use lower rep ranges myself (normally 6-12, occasionally less than 6 for a heavy set). In my post, I was referring to the absolute maximum number of reps someone should be able to perform before increasing weight. I haven't seen any evidence that men and women should use different guidelines for reps per set.

I'm glad to see that someone else is sick of the pathetic exercise routines advocated on Huffpost fitness.

[noahmarder]

03:26 PM on 03/20/2012

My reply seems to have been blocked so I'll try again.

I usually use lower rep ranges (6-12, but occasionally lower for a heavy set). 15 reps is the maximum before an uninjured person should increase weight. I haven't seen any evidence that women should do longer sets than men. I would be interested if you are aware of any.

It is nice to see someone else who is tired of the pathetic exercise programs advocated in Huff fitness.

[Gregory A Buford]

11:17 PM on 03/19/2012

Great article. This is very important information because it shows that we don't have to kill ourselves to stay in shape. One of the biggest hurdles to getting in shape is keeping the momentum going with a targeted fitness program. But as this article demonstrates, even a little here and there can be helpful and may actually be more effective than more aggresive regimens.

Thanks for posting!

-Gregory A. Buford, MD FACS
www.beforliving.com
www.beautybybuford.com

[michael medeiros]

11:10 PM on 03/19/2012

Finding an activity you enjoy will have you doing it more. If you are doing something you really despise, you will not stick with it. You will never regret having a great workout but will regret not having a workout.

Exercise and Nutrition Tips
http://exerciseandnutritiontips.com

[rudy in la]

08:00 PM on 03/19/2012

I learned a long time ago, as an exercise hater, that intense exercise made me hate it even more. I'm not training for anything, I just want to live healthier with as few medical problems as possible. Living longer is a bonus, not a goal as I don't think anyone knows their true "expiration date."

[atmosphere1823]

11:26 AM on 03/20/2012

Except for not wanting to cause my children and future grandchildren (if any) the grief of losing a loved one, I don't necessarily long to live a long time in this world. It's not my home, and it doesn't feel much like home, lately. So, I'm iwith you about not having "longer life" as a goal.

My husband doesn't take care of himself, and diabetes, heart disease, and cancer all run in his family on both sides, so while he may surprise me, he'll probably go before me...I don't really know that I want to outlive him by many years, too.

Still, I exercise for quality of life and to build bone strength since I have osteopenia. Nothing will get you put into a nursing home sooner than to lose all your strength and not be able to carry out routine housework and shopping, or to fall and break a hip and never fully recover. My fear is to not be able to care for myself and to be put into a nursing home and become a bored-to-death idiot who has no mental stimulation and lots of bedsores. It's worth it to me to exercise, to avoid THAT! I meet the most amazing older people as I walk my dog (3 miles a day) and they are so inspiring to me to see the shape they are in and hear all that they do.

[rudy in la]

11:46 AM on 03/20/2012

Thanks for the well thought out and personal reply. I find it very interesting as well as personally honest and revealing.

[Claudia Roldan]

07:54 PM on 03/19/2012

Agreed, any exercise is going to make you feel better. There have been several times that I've gone to the gym in a bad mood, tired, sad etc but I always leave with such positive energy. I have never once regretted going to the gym. Even a nice walk helps you clear your thoughts. I'm a huge advocate of daily exercise. You'd be surprised the difference it makes on your mood, body and spirits. Here's a nice starter guide to some workouts if you are planning on starting a new routine: http://bit.ly/Gzzxgt