How much exercise is needed for health benefits?

I generally exercise 4 times a week.  Twice aerobic (1 hr walking or 30 min on treadmill with incline) and twice weights (mostly core and lower body because of my previous neck surgeries).

But I believe that any amount of exercise is better than none.  We Americans have often become couch potatoes.  Car commutes, elevators, vacuum cleaners, dishwashers, clothes washing machines mean we do less physical work.

A large study of over 400,000 people in Taiwan showed that:

Interpretation.  15 min a day or 90 min a week of moderate-intensity exercise might be of benefit, even for individuals at risk of cardiovascular disease.

Let’s get in the game and start, folks!

Dr John Ellis MD

Board-certified anesthesiologist, with expertise in cardiovascular anesthesia and the implications of obesity and sleep apnea in anesthesia. See for professional information. Dr. Ellis has used the strategies in here to: (1) lose 120 lbs over 18 months, (2) stop all antihypertensive medicines, and (3) no longer need CPAP treatment for sleep apnea.


  1. I am a 2 time cancer survivor (colon and breast), 1 year out from treatment. I was told to get at least 30 minutes of aerobic exercise 6 times a week and do light weights 2 times a week. The aromatase inhibitors and Cymbalta I take seem to keep the weight on! I am about 15 lbs over weight and 58 years old.

    Are my circumstances just different so I require more exercise or are you talking about weight maintenance. Do you think people can actually lose weight even on meds like these?

    Your weight loss and maintenance has been amazing! What an inspiration! Thank you.

  2. I think you’re doing great!

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