According to Dr. Sudhir Kumar, a neurologist, small and consistent doses of exercise can have significant health benefits, reducing the risk of chronic illnesses and early mortality. Even busy individuals can incorporate practical and effective exercise routines into their daily schedules. Brisk walking, for example, can lower the risk of heart disease, diabetes, stroke, depression, and premature death by 20-30% with just 20-25 minutes of walking per day. This can be broken down into shorter sessions, such as 10-minute walks after each meal or three brisk 10-minute walks throughout the day.
Running is another effective way to enhance cardiovascular health, with just 5-10 minutes of slow-to-moderate running per day reducing the risk of heart-related and overall mortality. Consistency is key, and moderate, regular running provides the most sustainable longevity benefits without the need for prolonged, strenuous workouts. Additionally, daily movement matters, and adults aiming for 6,000-8,000 steps per day can see clear reductions in heart disease, cancer, and overall mortality risk.
Strength training is also crucial for metabolism, blood sugar control, and overall longevity. Two weekly sessions of 20-30 minutes, covering major muscle groups, can deliver significant benefits. Even a single session per week is better than none, supporting bone density, functional strength, and metabolic health. Combining brisk walking, brief runs, and two short strength sessions per week can provide the majority of exercise’s proven health advantages.
Studies have linked cardiorespiratory fitness (CRF) with longer survival, with higher fitness levels strongly correlating with longer life, even for older adults or those with high blood pressure. The survival benefits increase progressively with higher fitness, without an upper limit, showing that staying active consistently throughout life can profoundly improve both lifespan and healthspan. Overall, incorporating small and consistent doses of exercise into daily routines can have a significant impact on overall health and longevity.