For years researchers have provided information to the public pointing out the importance of regular exercise and the decreased risk of diseases associated with physical activity. Even with the abundance of information supporting increased physical activity and caloric expenditure through traditional, structured exercise programs, factors such as time constraints, job and family responsibilities, or a general lack of motivation have prevented a large number of Americans from participating in such programs. In order to experience the positive health benefits and decreased risk for disease, is it imperative that individuals participate in structured programming? Or can individuals, by simply increasing their overall activity level through any means, still reap the benefits traditionally associated with exercise programming?

A report recently released by HealthDay News indicates that overall activity level is more important than the particular activities one participates in when examining the health effects. Over 300 individuals between the ages of 70 and 82 were studied for a six-year period. The purpose of the study was to see if activity choice had any bearing on health outcomes. “There are plenty of reports out there saying that self-reported exercise like running or jogging is beneficial,” said lead researcher Todd M. Manini, an exercise physiologist at the United States National Institute on Aging. “We wanted to see if just usual daily activity had a protective value.” Data from the study showed that energy expenditure through physical activity was associated with a decreased risk of death. The results should not be surprising. They were published in the July 12 issue of the Journal of the American Medical Association. The majority of experts and leaders in the fitness and medical communities have long preached about the importance of increasing physical activity. What is impressive about the study is the detailed approach the researchers used to determine overall activity level of the participants.

Past studies looking at caloric expenditure and overall levels of physical activity have utilized self-reporting as the main method in determining what participants did with regards to activity during the course of the study. This particular study, however, used two harmless isotopes (oxygen-18 and hydrogen-2) to track energy expenditure. Study participants drank water containing these isotopes. Researchers were able to get very accurate measurements of energy expenditure due to the fact that oxygen-18 is eliminated from the body in water, and hydrogen-2 is eliminated not only in water, but also in carbon dioxide, a primary waste product during energy expenditure. This technique has been used by researchers in the past, but usually not with a group this large over such a long period of time.

Data from the study showed that individuals in the highest third regarding activity level had a 69% lower risk of dying than those in the lowest third. Specific activities engaged in were not reported. Researchers were only able to determine overall caloric expenditure by tracking the isotopes expended from the body. The participants in the highest third of expended energy were more likely to work for pay and to walk two flights of stairs per day. On average these individuals burned 600 more calories than those in the lowest third. The 600 calories is equal to approximately two hours of moderate activity. Although this energy expenditure most certainly can be from a structured exercise program, activities such as mowing the lawn, gardening, vacuuming, or cleaning the house can all contribute to an increased level of physical activity and increased caloric expenditure. Dr. James Everhart, chief of the epidemiology and clinical trials branch of the United States National Institute of Diabetes and Digestive and Kidney Diseases was pleased with the results. “[The study] has objectively shown that energy use is associated with a lower risk of dying.” The hope of the researchers is that people will become more aware of the importance of increased energy expenditure and the fact that it does not necessarily have to come from participation in a structured exercise program. Sometimes individuals are intimidated by the thought of joining a gym or hiring a personal trainer. What these individuals need to realize is that the amount of activity, regardless of the modality, is the most important factor related to reducing one’s risk of death.