Health & Fitness Journal

of Canada
Copyright 2016 The Authors. Journal Compilation Copyright 2016 Health & Fitness Society of BC
Volume 9 December 30, 2016 Number 4

STUDENTS CORNER
Health Benefits of Physical Activity Across the Adult Lifespan:
Knowledge Translation of More Is Better, But Every Little Bit Counts
Henry P. H. Lai1 and Darren E. R. Warburton1

Abstract should accurately convey the health

Physical inactivity is a major risk factor of benefits of physical activity in a manner
morbidity and all-cause mortality. Despite the
dose-response relationship between physical
that encourages participation from all
activity and health status, evidence suggests that individuals (American College of Sports
small doses of moderate-to-vigorous intensity of Medicine, 2013). The recommended
physical activity below the current dosage and intensity of physical activity
recommendations under the Canadian physical under the current Canadian physical
activity guidelines are sufficient to improve the
health status in older, inactive adults. This
activity guidelines may discourage older,
evidence-based review is a supplementary to a inactive and/or functionally limited
knowledge translation video designed to educate adults in attempting to meet these
the general public with regards to the health recommendations. The message that
benefits of physical activity: that more is better, more is better, but every little bit counts
but every little bit of activity counts. Health &
Fitness Journal of Canada 2016;9(4):18-21.
is supported by empirical evidence that
highlights the dose-response relationship
Keywords: Exercise, Physical Activity, Health Promotion, between physical activity and health
Cardiovascular Health, Chronic Disease Management,
Risk Stratification, Knowledge Translation, Kinesiology
status.

From 1Physical Activity Promotion and Chronic Disease Key Findings
Prevention Unit, University of British Columbia, The health benefits of physical activity
Vancouver BC, Canada Email: henryphlai@gmail.com
are well documented. Physical activity is a
primary and secondary preventative
Introduction
strategy against more than 25 chronic
The primary purpose of this narrative
review and commentary is to supplement medical conditions, including cancer,
diabetes and cardiovascular disease
an evidence-based knowledge translation
(Warburton et al., 2006; Warburton et al.,
video designed to educate the general
public on the health benefits of physical 2010). The dose-response relationship
between physical activity and health
activity across the adult lifespan. It has
been shown that active adults have status highlights the importance of
adhering to the current Canadian
approximately 50% reduction in their
guidelines for physical activity, which is
risk of chronic diseases including cancer,
diabetes, and cardiovascular disease the recommendation of 150 min of
moderate-to-vigorous intensity physical
(Warburton et al., 2007). Since the elderly
activity per week or 1000 kcal/week (150
is the fastest growing segment of the
to 400 kcal/day) (Warburton and Bredin,
population, physical activity promotion
2016). An example of a moderate-to-

Health & Fitness Journal of Canada, ISSN 1920-6216, Vol. 9, No. 4 December 30, 2016 18
 Knowledge Translation of Health Benefits of Physical Activity

vigorous intensity physical activity is at the higher volumes of exercise)

brisk walking, which is exercise at 40- (Warburton et al., 2006), current
59% heart rate reserve or approximately literature reveals that health-related
4-6 metabolic equivalents (Paterson and benefits can be accrued from adhering to
Warburton, 2010). It has been suggested the physical activity guidelines well below
that an expenditure of 1000 kcal/week current recommendations. For instance,
(or an increase of 1 metabolic equivalent) Hupin et al. (2015) showed that even a
is associated with a 20-30% reduction in small dose of moderate-to-vigorous
all-cause mortality (Myers et al., 2004). intensity physical activity below the
Collectively, the evidence suggests that current recommendations can reduce
the current recommendation under the mortality in older adults by 22%. The
Canadian guidelines for physical activity notion that health benefits can be gained
is sufficient to improve the health status at lower volume and/or intensity of
in all individuals. physical activity is consistent with the
However, Paterson and Warburton message every little bit counts
(2010) suggested that in order for (Warburton and Bredin, 2016).
significant health and fitness outcomes to The underlying message more is
be accrued, a threshold of moderate- better, but every little bit counts is an
intensity physical activity above the effective communication tool to improve
current guidelines may need to be the health and fitness in older, inactive
reached. In a population cohort study and/or functionally limited adults.
conducted by Arem et al. (2015), this Although the dose-response relationship
beneficial threshold was observed when between physical activity and health
individuals engaged in approximately 3 to status highlights the need for older adults
5 times the recommended leisure time to participate in more moderate-to-
physical activity minimum. Additionally, vigorous intensity physical activity,
no excess risk was observed at 10 or meeting the recommended dosage and
more times the minimum recommended intensity may be challenging in adults
time for physical activity (Arem et al., living with mobility and/or functional
2015). Hence, the evidence shows that a challenges, such as obese individuals
threshold of moderate-intensity physical (McInnis, 2000). These challenges may
activity may be a prerequisite to obtain discourage older adults from
significant health-related benefits. This participating in any physical activity on a
conclusion, which conveys the message regular basis.
more is better, is consistent with the Participating in physical activities that
dose-response model between physical are lower in volume and/or intensity are
activity and health status, such that safer and more realistic options for older
further increases in physical activity adults. For instance, 15 min/day of low-
beyond the recommended dosage and to-moderate intensity physical activity is
intensity can elicit greater enhancements suggested to be an effective starting point
in health-related benefits. in older adults (Hupin et al., 2015;
Although a further increase in the dose Warburton et al., 2007). A cost-effective
of physical activity has been shown to physical activity, such as walking, has
enhance exercise-related benefits in a been shown to improve the health status,
curvilinear fashion (with an attenuation functional independence, and quality of

Health & Fitness Journal of Canada, ISSN 1920-6216, Vol. 9, No. 4 December 30, 2016 19
 Knowledge Translation of Health Benefits of Physical Activity

life in all individuals (Warburton et al., better, but every little bit counts is an
2010). In fact, as little as 1 hour of evidence-based knowledge translation
walking per week has been shown to lead tool that can communicate the
to reduced cardiovascular disease importance of physical activity across the
(Oguma and Shinoda-Tagwa, 2004). Thus, adult lifespan to the general public. To
participating in walking-related activities improve physical activity participation in
for only 15 min/day (which is one-half older, inactive adults, safe and realistic
the recommended daily dose of physical goals are recommended in the initial
activity) can accrue health-related stages of physical activity. Progressions in
benefits in older adults. Using a dosage and intensity of walking can be
progressive approach, older adults can made to meet and exceed the 150
increase the dosage and intensity of min/week of moderate-to-vigorous
walking to meet and exceed the intensity physical activity as
recommended physical activity guidelines recommended by the current Canadian
to obtain optimal health benefits. Making guidelines.
gradual progressions is a noteworthy
approach because it has been shown that Authors Qualifications
small incremental increases in physical The authors qualifications are as
activity are associated with larger follows: Henry Lai, BSc, BKIN; Darren
improvements in health status in Warburton, MSc, PhD, HFFC-CEP.
previously inactive individuals
(Warburton et al., 2007). References
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