Modest exercise fights heart disease, colon cancer: French study
AFP
AFP - 10 minutes ago

PARIS (AFP) - French doctors on Tuesday said that an overview of the latest research into sport and good health proved that moderate, frequent exercise combatted the risk of heart disease, diabetes, colon cancer, respiratory disease and depression.
(Advertisement)

The report by the National Institute for Health and Medical Research (Inserm) sets a benchmark, for adults, of at least 30 minutes of modest exercise, such as fast walking, at least five times a week, or 20 minutes of harder exercise, such as jogging, three times a week.

Young people are advised to do twice this regime to maintain fitness.

In addition, Inserm recommended "muscular strengthening" at least twice a week, and advised the elderly to do stretching and balance exercises.

Intensive daily activities, such as climbing up stairs with shopping bags or cleaning a bathroom, can be included in the exercise tally.

However, Inserm cautioned that its recommended regime will have only a minor effect on people who are obese.

Primary Recommendation—To promote and maintain health, all healthy adults aged 18 to 65 yr need moderate-intensity aerobic (endurance) physical activity for a minimum of 30 min on five days each week or vigorous-intensity aerobic physical activity for a minimum of 20 min on three days each week. [I (A)] Combinations of moderate- and vigorous-intensity activity can be performed to meet this recommendation. [IIa (B)] For example, a person can meet the recommendation by walking briskly for 30 min twice during the week and then jogging for 20 min on two other days. Moderate-intensity aerobic activity, which is generally equivalent to a brisk walk and noticeably accelerates the heart rate, can be accumulated toward the 30-min minimum by performing bouts each lasting 10 or more minutes. [I (B)] Vigorous-intensity activity is exemplified by jogging, and causes rapid breathing and a substantial increase in heart rate. In addition, every adult should perform activities that maintain or increase muscular strength and endurance a minimum of two days each week. [IIa (A)] Because of the dose-response relation between physical activity and health, persons who wish to further improve their personal fitness, reduce their risk for chronic diseases and disabilities or prevent unhealthy weight gain may benefit by exceeding the minimum recommended amounts of physical activity. ... The excerpt is taken from a document the American College of Sports Medicine adopted on January 5, 2007, and the American Heart Association Science Advisory and Coordinating Committee on March 24, 2007.