Get the leg up on your health

More than 26% of U.S. adults report that in the past 30 days, the only activity they got was whatever was required to do their job. Only about one in four of you even gets the still-official minimum of 150 minutes of activity a week. Pssst! We think 300 minutes weekly will become a new minimum.

Weight loss, exercise and physical therapy are all beneficial. Talk with your doc to get a routine that helps — instead of aggravating — your condition.

Take steps today. It’s time to stand up on your own two legs — and have some fun getting healthier and stronger. To do that not only do you need to dedicate time five days a week to exercise that makes you sweat, raises your heart rate and uses your leg muscles, you need to move more the rest of the day too.

“Getting 30 minutes of physical activity per day, or 150 minutes per week, is what’s currently recommended, but you still have the potential to undo all that good work if you sit too long,” says Sebastien Chastin, lead author of a new study in the British Journal of Sports Medicine. The researchers found that if you really want to extend your healthy life span you need a combination of activities — and more minutes dedicated to exercising.

You can reduce your risk of premature death by 30% if you get 55 minutes of exercise, four hours of light physical activity, and less than 11 hours of sitting most days. If spending more time on light physical activity works better for you, you can reduce your 55 minutes of exercise most days to 13 vigorous minutes and then go for 5.5 hours of light physical activity and less than 10.3 hours of sitting.

Light physical activity may be harder to work into your day than a short burst of exercise.

As the world opens back up, open up your day to more movement. That will make every day a pleasure as you stay younger longer.

Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into “The Dr. Oz Show” or visit www.sharecare. com.