BodiMojo Teen Health Blog – Teenage Nutrition, Fitness, Stress, Relationships & More

If you think there’s no point in exercising if you don’t have a decent chunk of time to devote to it, think again.

While government guidelines say that, for children and teens, it’s best to get an hour or more of moderate or vigorous physical activity every day, there are also plenty of studies that show that even small amounts of exercise — if that’s all you can manage — have positive benefits. Three recent studies that show how even small amounts of exercise can go a long way.

Last year, a study published in the British Journal of Sports Medicine found that just 20 minutes of physical activity per week was enough to boost mental health. Based on a sample of almost 20,000 men and women, the researchers found that any form of physical activity — housework, gardening, walking, and sports — was found to lower people’s distress. Sports had the strongest effect.
I guess this means that if I vacuum the living room, the dining room and the front hallway, I will be happier. Hmmm….never thought about it that way before.

Another study, conducted by kinesiology professor Martin Gibala of Canada’s McMaster University, found that short, intense bursts of exercise — as little as six minutes of week — could be as effective as an hour of daily moderate activity. (There’s one catch, though: the bursts of activity have to be very intense, according to Gibala.)
Just last week I had to race to the bus stop with my 7-year-daughter as the bus rolled up the street. Talk about intense — Gibala would be proud of me.

A third study showed that just 10 minutes of daily exercise can improve mood and reduce fatigue. Cheryl Hansen, a researcher at Northern Arizona University, studied a group of women in their 20s who rode a stationary bicycle for either 10 minutes, 20 minutes, or 30 minutes. Interestingly, benefits showed up after just 10 minutes of exercise; were just slightly better after 20 minutes; and did not improve at 30 minutes.

The conclusion? Ten-minute bursts of activity, at different times during the day, can be very good for your health.

I sure know this is true. If I can find time in the day to take a walk – even for ten minutes, like the study says – I invariably feel better. More energetic.
So, if you’ve got a few minutes to spare, do 10 or 20 quick sit-ups. Jog around the block with your dog.
Or, better yet, vacuum the downstairs rooms of your house. Not only will it be good for your health, but (if you are a teen) your mom will be thrilled because she won’t have to do it herself.
Of course, she will have to get her exercise another way. Maybe a nice refreshing walk….