Small Moves for BIG Benefits (An Exercise Surprise!)

By Dr. Scott Olson, ND Posted January 30, 2025

A patient asked me the other day, “What’s the least amount of exercise I can get by with that still has benefits?”

That’s actually a great question.

Because, let’s face it, many of us struggle to find time for exercise. And even more of us go out of our way to AVOID it.

So, my answer might surprise you…
Exercise isn’t just about looking good… it’s about living longer and staying healthier. When done regularly, it can help ward off serious conditions like dementia, heart disease, diabetes, and even cancer.

Plus, you don’t have to wait years to see results. Exercise benefits start kicking in right away—you’ll likely find yourself in a better mood and with more energy to tackle your day-to-day challenges after just one session.

So, what’s the bare minimum for healthy aging?

Here’s the thing… science tells us that even a little physical activity can go a long way.

In fact, studies suggest as little as 15 minutes of daily, moderate exercise can make a significant difference in your health. This could be a brisk walk, swimming a few laps in the pool, or even vigorous housework.

But you don’t have to stop there. If you can manage 30 minutes, five days a week, you’ll be hitting the World Health Organization’s recommended minimum for adults.

If you’re truly pressed for time, high-intensity interval training (HIIT) can provide benefits in as little as four minutes a day. This involves short bursts of intense activity, such as pedaling a stationary bike at full speed, followed by brief rest periods.

Remember, any movement is better than none.

Taking the stairs instead of the elevator, parking farther away from your destination, or doing quick desk exercises all contribute to your daily activity total.

The key is consistency. Find an activity you enjoy and make it a regular routine. Even small bouts of exercise can improve mood, lead to better sleep, and reduce the risks of chronic diseases.

So, while more exercise generally yields greater benefits, don’t let perfection be the enemy of good. Start small, and as you begin to feel the positive effects, you might naturally want to do more.

P.S. Get fit (feel fabulous!) with this “Exercise Snacking” hack.

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

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