Long periods of exercise is not necessary to lose weight and to keep a low weight. I would argue that it is counterproductive in the long run because it would be extremely difficult to maintain an time-consuming exercise routine over a lifetime. Centenarians in the Blue Zones instead stay physically active with activities that are low intensity such as walking and gardening. They don't rely on labor-saving devices in their daily routines. However, research has shown that there are significant benefits to short periods of high-intensity (where your heart rate is over 80% of its maximum) exercise.
No matter what your daily routine is, it is important to always keep moving:
- Are We Sitting Ducks? - Podcast | Quirks & Quarks
- One minute is all you need to stay young and healthy - Podcast | Quirks & Quarks
- 7 reasons to try interval training | Mayo Clinic
- High-intensity physical exercise will boost your health: Øivind Rognmo at TEDxTrondheim
- Why some vigorous physical activity could save your life | Klaus Gebel | TEDxJCUCairns
- Why fitness is more important than weight | Leanne Spencer | TEDxWandsworth
- Diabetes and Exercise: Why Exercise Works When Insulin Does Not | Dr. Laurie J. Goodyear
For Christmas, my daughter gave me a Fossil (Android) smart watch, which integrates with the Google Fit app. I've come to appreciate the feedback that the watch gives me about my activity level. I now try to increase activity (though still nowhere close to any level of high intensity) because of the continuous activity tracking.