What’s a Reasonable Exercise Goal Per Day? Ask A Nutritionist. January 11, 2021

According to new research, exercising as little as 11 minutes a day can help you live longer.

We all know we should spend time being physically active on a regular basis – and it can be a struggle to fit some exercise into your busy day. However, the research now indicates that only 11 minutes of exercise a day can add years to your life.

Being more active helps you live longer because it lowers your chances of developing many health conditions.  Low energy or sedentary activity, such as sitting or lying around can increase your chances of developing diseases such as type 2 diabetes,  heart disease, and early death. The research found that people who sat around for eight to ten hours a day but got about 11 minutes of moderate to vigorous activity a day lowered their risk of death compared to people who only got about two minutes of exercise a day

Even if you’re not out hitting the gym, there are many ways to fit a little fitness into your daily routine. Step out for a brisk walk; rake the yard; take a free fitness class online; or dance with your kids or grandkids. Set a timer to remind yourself to get up and move. Remember any small amount of physical activity is better than nothing.

Joanne M. Gallivan, M.S., R.D.N. is a registered Dietitian Nutritionist. She served as the Director of the National Diabetes Education Program (NDEP) in the Office of Communication and Public Liaison for the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) of the National Institutes of Health (NIH) from 1997-2016.  Previously, Ms. Gallivan has served as project manager for NIDDK’s Weight-Control Information Network (WIN), a national source of information on weight control, obesity, and weight-related nutritional disorders for health professionals and the public; as Contract Manager for the National Heart, Lung, and Blood Institute’s National Cholesterol Education Program and Obesity Education Initiative, and as Director of the Prince George’s County Health Department Nutrition Division located in Maryland.

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