A spin class at the gym, or an afternoon working in the garden? Pilates, or taking the stairs every day to your third-floor cubicle? Zumba, or shooting hoops with the kids after dinner?
While hitting the gym three times a week may sound impressive, a recent study out of Oregon State University backs up what a number of health care professionals have been preaching for years: An active lifestyle peppered with frequent, short bursts of activity is better for you than a largely sedentary lifestyle with every-other-day trips to the gym.
“Our results suggest that engaging in an active lifestyle approach, compared to a structured exercise approach, may be just as beneficial in improving various health outcomes,” says Paul Loprinzi, lead author of the study, which monitored more than 6,300 adults.
Loprinzi, an assistant professor in the Department of Exercise Science at Bellarmine University in Louisville, Ky., conducted the study, published in the January/February American Journal of Health Promotion.
“The study backs up previous studies from 2009 and 2011 that had the same theme,” says Dr. Ben Walker, a cardiologist with Rex Hospital in Raleigh. “Those studies both found that patients who worked out one hour a day but were otherwise sedentary didn’t necessarily eliminate the risks of their sedentary lifestyles.”
“That 30 minutes a day, three days a week is just getting started,” says Jan Wagner, an exercise physiologist with Novant Presbyterian Heart and Wellness in Charlotte. “I support people getting 10 minutes here, 10 minutes there, wherever they can get it.”

Small bursts of activity
The Oregon State study suggests that activity bursts of just one or two minutes – the time it takes to take the stairs or park at the opposite end of the lot from the grocery’s front door – can make a difference. The study found that 43 percent of participants who relied on short bursts of regular activity met the federal government’s minimum recommendation for daily activity, while only 10 percent of those whose exercise was concentrated in longer but less frequent sessions in the gym met the minimum.
One of the biggest obstacles to sustained activity: jobs that have become increasingly sedentary. Wagner suggests various ways to inject a little activity into the workplace.
“If you have a desk job, choose to take the stairs, choose to get up every hour, at least, and find an errand to run,” she says. “If you get a question via email that demands a complicated response, get up and go give your answer in person.”
Wagner says even the act of sitting – and we spend up to 70 percent of our day doing just that, according to a study by the University of Leicester – can be turned into exercise.
“We got exercise balls for everyone in our department,” says Wagner. Not to sit on, but as chair replacements.
“Your core becomes so much stronger, your posture improves, you use your leg muscles, your quads, your hamstrings, your hip region and torso. You’re using those muscles and you don’t even realize it.”
Health experts say the study also comes as good news for people who claim they don’t have enough time to exercise.
“You simply incorporate these changes into your lifestyle,” says Wagner.
The Oregon State study found that the benefits of an ongoing active lifestyle included improved blood pressure, cholesterol levels, shrinking waistlines and reduced risk for metabolic syndrome, which can increase the chances for cardiovascular disease and diabetes.

‘Do a lot on your own’
Patrick Indivero of Raleigh didn’t need a study to tell him that.
Indivero, who is 65, was an athlete in high school and college, then succumbed to a sedentary lifestyle when he entered the workforce and gained weight. He took up running, ran marathons, got back into shape. A few years later he drifted away from running and put the weight back on.
In January, he thought he might have a heart murmur, so he went to the doctor. He didn’t have a murmur, but his cholesterol and blood pressure were high, he’d put on weight, and other potential health problems loomed.
“I didn’t want to go on medications,” says Indivero. So he started walking. And parking at the far end of the lot. And taking the stairs. Two months later he’d lost 15 pounds and his cholesterol and blood pressure were where they should be.
“I’ve just tried to stay more active in my daily life,” says Indivero. “The lesson to be learned: You can do a lot on your own.”

* * *
What you can do

Here’s a look at small lifestyle changes you can make to be more active, and the number of calories they burn. Instead of doing this, do this:

• Take the escalator/elevator (3 calories) or walk three flights of stairs (20 calories)
• Buy pre-sliced veggies (0) or wash, slice and chop your own (20)
• Use a leaf blower for 30 minutes (115) or use a rake for 30 minutes (175)
• Shop online for one hour (35) or shop at the mall for an hour (215)

Also:

• Instead of driving half a mile, bike or walk the same distance.
• Instead of using a riding lawn mower, use a push lawn mower.
• Instead of sitting and being a spectator at a child’s sporting event, take a walk around during the halftime break.

Source: Oregon State University

More ideas

Check out our Do This Not That series here.

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In today’s The News & Observer and Charlotte Observer I follow up on a study from Oregon State University that found an active daily lifestyle trumps long periods behind a desk interrupted by three 30-minute visits to the gym every week. The story discusses the study of more than 6,300 adults and offers suggestions for pumping a little activity into your life. You can read the story in this space tomorrow, with links.

Today in this space, you can learn about five specific things you can do to jump-start your daily life, as well as how these activities improve your health, in our Do This Not That series. Read the synopses below, click for more information.

Do This, Not That: Take the Stairs. A classic, but one that can have a significant and immediate impact on your life. Think about how often your default is to beeline it to the elevator or escalator. Then think about the legs you’d develop by running up two, three, four flights of stairs instead. Learn more here.

Do This, Not That: Bypass the Carpool Lane. You fume about the long drop-off at PS 666 in the morning and the even longer pickup in the afternoon. You stress sitting in line, car idling, gas burning, as you burn off nervous energy wrapping your fingers against the steering wheel. Why not burn off a lot more energy and avoid the stressful wait altogether by parking a couple blocks away and walking to pick up your youngster? Learn more here.

Do This, Not That: Watch TV on a Ball, Not a Chair. Shed your couch potato midsection while still enjoying that three-hour “The Big Bang Theory” marathon by watching on an exercise ball. You’ll reap an astounding number of benefits by balancing on the ball, from a ripped core to better posture. Learn more here.

Do This, Not That: Time Your Workouts. I can’t bear the thought of getting up an extra half hour to walk — so I don’t do it at all. Did it occur to you you might not be a morning person? Did it further occur to you that your body and mind may be better suited to walking at lunch, or after work? Timing can be everything when it comes to being more active. Learn more here.

Do This, Not That: Favor One Side. Whether you’re aware of it or not, you likely favor one side of your body — your right arm, your left leg — over the other. Trouble is, our bodies work best in synch. Some tips on how you can achieve physical balance through the things you do every day, from opening a door to playing air guitar. Learn more here.

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Think about it. You right-handers among us: When was the last time you opened a door with your left hand? And lefties, how many right-handed curls have you done lately with a venti Marble Mocha Macchiato? And how many of us have ever gotten out of the driver’s seat of a car with anything other than our left leg exiting first? The left leg does all the work, the right tags along for the ride.

Yoga instructor Sunny Davis makes these observations with only a portion of tongue in cheek. Using your right hand exclusively to turn on the faucet won’t drive you to an early grave. On the other hand, try this quick test: Fill a 64-ounce glass with water and pick it up with your dominant hand. Now pick it up with your other hand. Now get the paper towels.

All but the ambidextrous — your Michelangelos, your Einsteins, your Teslas (this Tesla, not that one) — have one side of their body stronger than the other. And while you could make an obsessive career out of consciously trying to bring both sides in synch, you can make an effort to bring both sides closer together.

Achieving balance. Pick a few righty/lefty tasks to start with and focus on those. It’s not important to try and keep track of whether you opened the door with your right hand the last time, or whether you used your left to turn on the faucet. If you remember, period, use your non-dominant hand; Chances are you’ll be lucky to remember half the time anyway.

Common righty/lefty tasks. Twenty tasks to start with. And remember, it’s not just about strength, it’s about dexterity as well.

1. Opening a door.
2. Turning a faucet on and off.
3. Climbing stairs. (You almost always lead with one foot over the other; Mix it up.)
4. Using a joystick.
5. Using a mouse.
6. Fetching a glass from the cupboard.
7. Tapping your foot to your favorite tune.
8. Playing air guitar.
9. Pulling a chair out.
10. Holding hands with your sweetie. (You should do this anyway after a while because of the sweaty palms thing.)
11. Blowing your nose.
12. Pumping gas.
13. Snapping your fingers.
14. Zipping up.
15. Buttoning up.
16. Using a fork. (Master the fork before advancing to the spoon.)
17. Hailing a cab.
18. Dialing a phone.
19. High-fiving.
20. Getting out of the car. (What other way is there to get out of a car, you may wonder, other than swinging your left leg out, then your right? Climb out the window Jimmie Johnson style? Try swinging both legs at the same time, advises Davis.)

Be reasonable. Don’t get silly with this. Writing one sentence left handed, the next right probably isn’t a good idea. Ditto shaving or throwing darts in a crowded pub. Focus your efforts on tasks that don’t require precision.

Or injuring innocent bystanders.

Photo: Yes, but can he make the same points on his left hand?

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“Nothing interrupts a 6 a.m. run,” says Hagen-Johnson. “Do you have a meeting planned? There are no meetings at 6 a.m., no parties to go to. For me, consistency is key.”

Alan Nechemias of Chapel Hill, on the other hand, will work out whenever. He may get up at 6 a.m. to take a mountain bike ride at Umstead State Park, he may leave work at 5 to get in a 35-mile road ride in rural Orange County, he may go to the climbing gym in Durham at 9 at night.

Hagen-Johnson wouldn’t think of changing her workout schedule. Neither would Nechemias. In the overall scheme of things, say the folks who study workout habits, they shouldn’t. Nor should you if you’ve found a time that works for you. But if you have some flexibility, your body may be happier — and more responsive — working out at a specific time.

When’s the best time for you to work out? Let’s start by taking a look at the pros and cons of working out at certain times.

Morning
Pros: Your workout is out of the way before interruptions intervene; You jump start your metabolism, giving you a morning energy boost; You jump start your mind, giving you a crucial advantage over groggy coworkers; In summer, it’s cooler; If you live in an urban area, there’s less air pollution than later in the day.
Cons: It’s morning, your body is still asleep, so is your mind. (Note: There’s been speculation that people who work out in the morning are more susceptible to heart attacks. Research, however, shows that the population in general is more susceptible to heart attacks in the morning, and that people who exercise aren’t at greater risk.)

Lunch
Pros: You defuse stress accumulated during the morning; A workout recharges your mind and body for the afternoon; You’re less likely to eat a big lunch that can result in a mid-afternoon siesta.
Cons: If your boss is a clock watcher, your workout time may be limited; Even if you change clothes and shower, you may still be glowing when you get back to your desk; Clients, bosses, whoever may have other plans for you over lunch.

After work/evening
Pros: Good way to blow off steam after a day at work; You’ll likely eat less for dinner, a meal that can do considerable damage to your waistline since you tend to be sedentary — and thus don’t burn meal calories — in the evening.
Cons: While you may need to blow off steam, you may feel too tired to do so; High potential for distractions (“Hey, Bob, c’mon and grab a beer and some wings with us after work.”); Some people have trouble getting to sleep after a late-day workout; It’s dark and cold in the winter, if you like exercising outdoors.

The perfect time for you. The perfect time for you to workout is the time that’s most convenient, say fitness experts. If you’re not bothered by clients and your boss is out to lunch himself, then noon may be the perfect time to work out. Your muscles have had a chance to warm up and the afternoon boost you get from a nooner is a boon to your productivity, your creativity, your ivity in general. And as carrots go, it’s hard to beat the promise of a 30-mile bike ride, a 5-mile run, or 1,600 meters in the pool to get you through the day. That said, research shows that people who work out in the morning — before the distractions of the day kick in — are more consistent in their exercise programs. What Jean Hagen-Johnson said.

The perfect time, period. Let’s say that time isn’t an issue, that you can work out whenever you want. Lucky you, because when you workout, says the American Council on Exercise, can affect how well you workout. That, says ACE, is because of our circadian rhythms, the daily cycle our bodies operate on. For some, our cycle revs early in the morning, for others, late at night. But for most, our bodies are at peak efficiency late in the afternoon. According to ACE: “It is the influence of circadian rhythms on body temperature that seems to yield the most control over the quality of a workout. When body temperature is at its highest, your workouts will likely be more productive; when your temperature is low, chances are your exercise session may be less than optimal. Body temperature is at its lowest about one to three hours before most of us wake up in the morning, in contrast to late afternoon when body temperature reaches its peak.”

Again, says ACE, when your body temperature peaks can vary. (Your body temperature can vary by 1.5 degrees a day.) If you want to find your peak performance window, ACE suggests taking your temperature every couple of hours for five or six consecutive days.  Chart when your temperature peaks: Your optimum workout window is three hours either side of that peak.

Unless, that is … One caveat to the above. If you’re training for an event — a race, say — that takes place at a certain time of day, try to time your workouts to that time of day. Your body will adjust accordingly and you’ll perform better come race day.

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The University of North Carolina Highway Safety Research Center’s National Center for Safe Routes to School tracks a lot of information: How many kindergarteners take the bus vs. 5th graders, how many kids who live a quarter to a half mile from school get there by walking, whether the presence of crossing guards makes parents more apt to let their kids walk to school. One stat it doesn’t follow, though, is how many years are shaved from the lives of parents who use the car pool lane at the typical school.

Car pool drop-offs & pick-ups are, for whatever reason, magnets for some of the most annoying behavior outside of reality TV. Parents who reach the designated drop point and decide it’s a good time to discuss summer camp options with their kid. Parents who drop their kid and remember they have business inside the school — and park in the car pool lane. Parents who become engrossed in their eyeliner and don’t realize — despite a cacophony of honking — that the car in front of them has deposited its load and been gone a good five minutes. Parents who do all of this while on their cell phone. It’s absolutely maddening.

It’s also something you needn’t put up with because at most schools you have a healthy alternative.

Healthy alternative: Park three blocks (or two, or four, or whatever works) from school and walk your child to school. According to the aforementioned National Center for Safe Routes to School, only 11 percent of kids in the U.S. walk to school (a slightly higher percentage, 15, walk home). The main reason given by parents for not letting their kids walk or ride their bike to school is that they live too far away: 34 percent of parents reported that they live more than 2 miles from their child’s school. Granted, walking two miles with your third grader not only would tucker him out by the time you arrive, but it would probably take you an hour to make the trip. So even if you can’t walk the whole way, you can at least walk part of it.

Physical benefits: With two-thirds of North Carolina’s adults overweight or obese and nearly 20 percent of our kids obese, a little walk in the morning couldn’t hurt. Let’s say you park four blocks from school and walk. Based on the length of a typical city block, you’d be walking about a quarter mile, a distance that you should be able to cover, at a moderate pace, in 10 minutes. Current thinking holds that adults need at least 30 minutes of exercise a day, kids 60, and that you can derive aerobic benefits in spurts as short as 10 minutes. As an adult, dropping off and picking up your kid four blocks from school would cover two-thirds of your daily minimum requirement.

Morning benefits: There are numerous benefits to exercising early in the day. Exercise has been shown to improve mental acuity, so why wait until day’s end to reap this benefit? Exercise also can accelerate your metabolism; again, another benefit you should enjoy throughout the day. From a practical standpoint, it’s often easier to get a workout out of the way first thing before the demands of the day close in. Even just 10 minutes (since you’ll have to walk back to the car, make that 20 minutes) can jump start you for the day.

It’s social: According to WalkToSchool.org, “Nearly nine out of 10 parents who walk their children to school see it as an ideal way to meet new people.”

It’s green: Driving that extra four blocks probably won’t have a major effect on global warming, but think about what happens when you reach school. If you arrive during peak drop off, you’ll probably spend up to five minutes idling/crawling/idling in the car pool lane. You and 50 other cars. Creating a cloud of exhaust. Hanging over your kid’s school.

Make it safe: When picking a route, look for a side street around your school where you can park and not obstruct traffic. Try to avoid having to cross a major street, especially those used by the car poolers. If you can work in some scenery, so much the better. Stick to sidewalks, don’t cut across lawns, keep an eye out for roaming dogs.

Best of all: You won’t be driven nuts by other parents who are putting on makeup, reading the paper, downloading apps, working the crossword and conducting a family meeting that should have taken place last night over the dinner table while they’re dropping off their kids in front of you in the car pool lane.

Sources: WalkToSchool.org, Centers for Disease Control and Prevention, University of North Carolina Highway Safety Research Center’s National Center for Safe Routes to School, Eat Smart, Move More NC.

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