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How Much Exercise Is Enough?
By: Scottsdale Weight Loss Center
Published: March 9, 2021
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One barrier to exercise is the belief that you have to break a sweat for 30-60 minutes to gain any benefit. This couldn’t be further from the truth. In fact, just a small amount of exercise improves health. If that’s the case, then how much exercise is enough?
The Science Behind Exercise Benefits
In her book, “The First 20 Minutes,” NY Times science writer Gretchen Reynolds reviews the latest in exercise science. She discusses a study on heart fitness and the dose-effect of varying amounts of exercise.
In the chart below, the control group that did no exercise had a drop in heart health, as measured by “VO2.” This number measures how much oxygen the body can use during exercise. More is better, and a drop from baseline is very bad. So the control group actually lost its ability to use oxygen, and why their VO2 is below the baseline.
The group that did only 10 minutes of modest exercise gained a significant fitness level. In this test, they only took a brisk walk. Walking 20 minutes was better than 10 minutes, and 30 minutes was even better.
Takeaway
The greatest change occurred when increasing exercise from zero to 10 minutes.Just a bit of exercise makes a big difference. While more is better, you can feel comfortable in the knowledge that it doesn’t take much to improve health. Start small, 10 minutes a day, to develop good habits.
This is How You Lose the Weight, Once and For All
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Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
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Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
