No More Exercise Excuses!
Written by Theint Aung
Edited by Vicky Diep
May 2, 2021
Edited by Vicky Diep
May 2, 2021
We have all been told that we should exercise at least 30 minutes a day in order to reap the many benefits of physical activity.
However, it is not only hard to find time to exercise but also to motivate ourselves to get up and start moving. Due to busy lifestyles and commitments, most of us cannot make exercise our priority. We may set working out as our top priority in our New Year resolutions by creating an unrealistic workout plan just to find ourselves giving up after the 3rd day. Don’t be discouraged. I have good news for you.
A recent study by the Massachusetts General Hospital found that just 12 minutes of acute cardio exercise affects more than 80% of the metabolites found in the blood and produces beneficial health outcomes (Massachusetts General Hospital, 2020; Nayor et al., 2020). It can not only lower cardiometabolic and cardiovascular risks, but also has a positive impact on regulating insulin resistance, oxidative stress, and vascular reactivity (Nayor et al., 2020). Moreover, it was shown to influence long term health outcomes (Nayor et al., 2020).
According to the data from the Framingham Heart Study, the level of glutamate, a metabolite associated with heart disease and diabetes, decreases by 29% after 12 minutes of vigorous exercise (Massachusetts General Hospital, 2020; Nayor et al., 2020). Furthermore, Dimethylguanidine Valerate, a metabolite associated with increased risk of liver disease, was reduced by 18% (Massachusetts General Hospital, 2020; Nayor et al., 2020). The significant findings of this study show the importance of just 12 minutes of exercise (Massachusetts General Hospital, 2020).
The Framingham Heart Study began in 1948 and the researchers have observed the blood of three generations of participants in the study to examine the long-term effects of exercise on the metabolites (Massachusetts General Hospital, 2020). In this way, they are expecting to predict the future of the individual's health and their longevity (Massachusetts General Hospital, 2020).
There is no excuse not to exercise regularly anymore. Exercising is important for both physical and mental wellbeing. 12 minutes takes the same amount of time as listening to 3 of your favorite songs. So put on your playlist, and let’s get moving!
References
Massachusetts General Hospital. (2020, November 16). Bursts of exercise can lead to significant improvements in indicators of metabolic health. ScienceDaily. www.sciencedaily.com/releases/2020/11/201116125606.htm
Matthew Nayor, Ravi V. Shah, Patricia E. Miller, Jasmine B. Blodgett, Melissa Tanguay, Alexander R. Pico, Venkatesh L. Murthy, Rajeev Malhotra, Nicholas E. Houstis, Amy Deik, Kerry A. Pierce, Kevin Bullock, Lucas Dailey, Raghava S. Velagaleti, Stephanie A. Moore, Jennifer E. Ho, Aaron L. Baggish, Clary B. Clish, Martin G. Larson, Ramachandran S. Vasan, Gregory D. Lewis. Metabolic Architecture of Acute Exercise Response in Middle-Aged Adults in the Community. Circulation, 2020; DOI: 10.1161/CIRCULATIONAHA.120.050281