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.
View More Free Articles
Mailbag: Two Mineral Trick Banishes Nighttime Leg Pain?!
“I’m 81 years old and haven’t had joint pains before. However, my legs are hurting me—but only during the night. (My husband is 91 and doesn’t know what pain means.) I stopped taking any Big Pharma type stuff about 40 years ago and I have been so much healthier ever since. What do you recommend?”...
"Red Remedy" Could REWIRE Depressed Brains
Let’s talk about depression. If you’ve ever battled this invisible enemy (or watched a loved one struggle), you know how frustrating Big Pharma’s depression treatments can be. First, there’s the trial-and-error approach. Next comes the waiting game to see if a drug works (and they frequently fail). And finally, you live in fear of getting...
The $1000 Weight-Loss Secret Your Body Makes for FREE
Weight-loss drugs Ozempic, Wegovy, Mounjaro, and Zepbound have become household names. These injectable GLP-1 (glucagon-like peptide-1) drugs have captured widespread attention, with celebrity endorsements and social media success stories highlighting their dramatic results. But here’s what those glossy headlines aren’t telling you… GLP-1 is a naturally occurring hormone released by your gut. It acts as...
Brain Fog? Your Thermostat Could Be the SURPRISING Culprit
Cranking up the heat in winter or blasting the AC in summer can send your utility bills soaring. So, it’s no surprise that many of us choose to grit our teeth and endure it. But that could be a huge mistake. New research reveals that extreme indoor temperatures don’t just make you uncomfortable—they could be...
Nature's Powerful COVID-19 Defense REVEALED
While Big Pharma scrambles to cash in on new COVID-19 treatments, Mother Nature already has powerful allies waiting in the wings. A groundbreaking review in the journal Nutrients revealed a secret that Big Pharma won’t advertise—common herbs and supplements could ease mild COVID-19 symptoms. And the best part? You won’t need a prescription or to...
Women, Don’t Ignore These 5 Signs!
I’ve spent decades in medicine, and if there’s one thing I’ve learned, it’s that women are tough as nails. They’re pros at pushing through discomfort and brushing off warning signs. But that strength can also be their biggest health risk. Feeling tired? Well, of course—after all, you’re juggling a million things! Short of breath? It...
5 Warning Signs Men Should NEVER Ignore!
Men—listen up. I know you pride yourself on being tough. You insist on pushing through and refuse to make a fuss about “every little ache and pain.” But here’s the cold, hard truth… That tough guy act? It could KILL you. As a doctor I get an unwanted first-row seat to some hard-learned lessons. Hardly...
Mailbag: Is Your Gut Secretly Attacking Your Joints?
“Can a leaky gut cause sudden onset arthritis? My wife has developed arthritis over a 2-month period that is almost debilitating at this point, and she has constant diarrhea. Are these symptoms connected in some way?” -Leaky and Lost Hi Lost, When my patients ask me about leaky gut, my answer is always the same: “It’s...
“Brain Brew” SLASHES Dementia Risk
If you’re a regular Living Well Daily reader, you know I’m a coffee fan. There are plenty of good reasons to stay that way. In fact, I shared a reason just last week. But I’ve also made room in my life for another hot beverage—and that’s green tea. Now, new research suggests it was a...
Nature's New Mood Booster? (It's Already in Your Kitchen!)
Scientists uncovered something surprising hiding in plain sight in our kitchens. And it might turn out to be nature’s answer to fighting depression. The best part? You’re probably already eating it… Let’s find out. An exciting new study published in the Journal of Affective Disorders reveals that naturally occurring spermidine could help keep the blues...