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Improve your fitness levels one small step at a time

You don't need to workout heavily to be fit, but you do need to ditch your sedentary life

You could even do small exercises at your work to stay fit.
You could even do small exercises at your work to stay fit. (Istockphoto)

In the largest study performed to date to understand the relationship between habitual physical activity and physical fitness, researchers have found that higher amount of time spent performing exercise (moderate-vigorous physical activity) and low-moderate level activity (steps) and less time spent sedentary, translated to greater physical fitness.

The findings of the study were published in the European Heart Journal. "By establishing the relationship between different forms of habitual physical activity and detailed fitness measures, we hope that our study will provide important information that can ultimately be used to improve physical fitness and overall health across the life course," explained corresponding author Matthew Nayor, MD, MPH, assistant professor of medicine at BUSM.

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He and his team studied approximately 2,000 participants from the community-based Framingham Heart Study who underwent comprehensive cardiopulmonary exercise tests (CPET) for the "gold standard" measurement of physical fitness.

Physical fitness measurements were associated with physical activity data obtained through accelerometers (a device that measures frequency and intensity of human movement) that were worn for one week around the time of CPET and approximately eight years earlier.

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They found dedicated exercise (moderate-vigorous physical activity) was the most efficient at improving fitness. Specifically, exercise was three times more efficient than walking alone and more than 14 times more efficient than reducing the time spent sedentary. Additionally, they found that the greater time spent exercising and higher steps/day could partially offset the negative effects of being sedentary in terms of physical fitness.

According to the researchers, while the study was focused on the relationship of physical activity and fitness specifically (rather than any health-related outcomes), fitness has a powerful influence on health and is associated with a lower risk of cardiovascular disease, diabetes, cancer, and premature death. While this is a well-known fact, it's always useful to see studies bearing this out. "Therefore, improved understanding of methods to improve fitness would be expected to have broad implications for improved health," said Nayor, a cardiologist at Boston Medical Center.

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