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3 Simple Exercises To Improve Your Health

In a recent study of older adults, walking at least 3 miles per hour correlated to better heart health and lower rates of coronary disease. The speed correlates to walking half a mile in 10 minutes, with the exertion equaling about a 40-60% heart rate usage during the trial. Those walking the same distance at a slower pace, or walking at the same rate for a shorter distance, were not found to have any significant improvement in their health.
In a similar study conducted with sedentary adults, improvements in health were reported with as little as two minutes of walking every hour. This study didn't adjust for any other criteria other than to not be completely sedentary. Those who change their totally sedentary ways reported reductions in other issues such as neck and back issues related to prolonged periods of sitting combined with poor posture.

A third study, conducted a few years ago, had reviewed the benefits of a quick run and it's overall health effects. The study concluded that a daily five-to-ten minute run was effective at reducing the risk of heart disease and maintaining cardiovascular endurance at a moderate walking pace. The spike in metabolic rate for this short duration allowed for longer duration of moderate activity such as hiking, gardening, or swimming to be effective.

To summarize, our 3 simple exercises to improve your health:

  1. Walking at least 3 mph for 10 minutes daily
  2. Walking 2 minutes every hour
  3. Run for 5-10 minutes daily
Need help with your walking or running form? Is it a challenge to walk or do you experience discomfort when walking? Give me a  call at 240-630-0298 or email


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