When looking at risk for cardiovascular disease as well as all-cause mortality, inactivity is a greater risk for both than any other single habit or practice.
The evidence is clear: “when inactive individuals are compared with active individuals, the inactive individuals increase their risk of cardiovascular disease by between 150% and 240%, and individuals who choose to be inactive accept the same increased risk of heart disease as individuals who smoke a pack of cigarettes a day! Unfortunately, 15% of the adult population in the United States still smoke a pack of cigarettes a day, and 60% to 80% are either not adequately active or completely inactive. Thus, inactivity carries the same risk as cigarette smoking a pack of cigarettes per day and is between 4 and 5 times more prevalent! source
So how much exercise do you need? 150 minutes of moderate-intensity aerobic exercise per week, plus 2 days/week of strength training exercise is the general recommendation released by the CDC recently. Always check with your healthcare provider for specific recommendations tailored to your individual needs, and check out the CDC’s general guidelines here.
“Working with Goal Fit has made all the difference in my overall health. I knew that I needed accountability to keep me on track and Gretchen has provided that and so much more. I have done the workouts that she posts online and tried some of her recipes as well. There is a lot of great information on the site about living a healthier life that is all backed by science. In just over a month, I have lost weight, dropped my blood pressure and cholesterol, sleep better, and feel great! I would recommend Goal Fit to anyone wanting to improve their overall health”. – J (female, age 50)
This is the result of hard work by one of the Goal Fit Accountability Program clients. Her cholesterol is now in the 130s and at 50, she is feeling better than she has in YEARS – all while making changes in the middle of winter in a pandemic!
In an article posted this week in the European Journal of Preventive Cardiology, Alejandro Lucia – professor of exercise physiology at the European University of Madrid concluded: “Our findings refute the notion that a physically active lifestyle can completely negate the deleterious effects of overweight and obesity.”
Obese and active participants were had double the likelihood of high cholesterol, were four times as likely to have diabetes and five times as likely to have high blood pressure when compared to normal weight but inactive participants.
“Exercise does not seem to compensate for the negative effects of excess weight,” Lucia said. “This finding was also observed overall in both men and women when they were analysed separately.”
Of course, overweight but active is a step in the right direction, but to really reduce incidence of chronic disease, it’s just as important to get weight into a healthy range as well
Need help? Join my monthly membership, or reach out to work with me privately to work on your fitness and weight loss goals. You’re worth it, and it’s never too late to get started!