Hey guys! Today we would like to give you our answer to an age old question. How can I better my health in the simplest way? One word: walking.

It really is that easy. We took a look at Dr. Mike Evans’ “23 and 1/2 hours” plan to use exercise as a medicine for different diseases. Dr. Evans is the founder of Health Design Lab at the Li Ka Shing Knowledge Institute, an Associate Professor of Family Medicine and Public Health at the University of Toronto, and a staff physician at St. Michael's Hospital. He believes that being active for at least an hour to half an hour a day will greatly lower your risk of anxiety, depression, high blood pressure, and much more.

For people with knee arthritis exercising three times a week decreased their pain by 47%, according to Dr. Evans. In older patients, there was a 50% decrease in chances of being diagnosed with Dementia and Alzheimer’s. Those who were suffering from anxiety or depression saw a 30-48% decrease in symptoms based on how often they worked out.



Steven Blair, from the Aerobic Centre Longitudinal Study, collected data on attributable fractions which is better described as preventable deaths. Blair found that low fitness was the strongest predictor of death.

In 1990, Japan conducted a study that recorded employee’s time spent walking to work. It was found that those who walk 11-20 minutes to work decreased their risk of hypertension (high blood pressure) by 12%. Those who walked over 21 minutes decreased their risk by 29% and the percentage was found to raise by 12% for every 10 minutes walked.

A man from Australia named Lennert Veerman ran a study that compared a person who watched zero television to someone who watched for six hours a day. Surprisingly, the television watcher was recorded to have lived five years less than the person that did not watch television. Sadly, the average American watches about five hours of TV a day. Watching excess amounts of TV and having a sedentary lifestyle in general, can result in detrimental consequences.

According to the American College of Sports Medicine the recommended guidelines for adults ages 18-65 for weekly exercise are:

  • Moderate intensity aerobic exercise 5 days a week for 30 minutes a day or,
  • High intensity aerobic exercise 3 days a week for 20 minutes a day.
  • Bouts of exercise can be split up but must all be performed for at least 10 minutes at a time.
  • Every adult should perform activities to maintain or increase muscular strength and endurance at least 2 days out of each week.


Your exercise doesn’t have to be training for a triathlon, think of some everyday tasks that can be incorporated into exercise. Dog owners have a great window of opportunity to get 20-30 minutes of walking in their day simply by taking your pup outside! While the intensity of the workout is important, you should be doing something that you like so that you perform to the best of your ability. Find a park that you enjoy or a nearby beach and get those muscles moving! If your day consists of 24 hours, are you going to squeeze in that half hour to better your quality of life?



Published by Scott & Casi