A new study from the US has found that being unfit is nearly as bad for you as smoking.
During the study, researchers from the University of Gothenburg in Sweden gathered information from a large long-term database of information about the health of 1000 Swedish men.
The researchers used aerobic capacity as a measure of fitness. They explain that while we inherit some of our VO2 max from our parents, most of our endurance capacity is determined by lifestyle. Being active will increase your VO2 max, likewise, being sedentary or overweight will lower your V02 Max.
When it came to risk of death, the researchers found that smoking had the greatest impact. But aerobic capacity came a very close second.
The men in the group with the lowest VO2 max had a 21 per cent higher risk of dying prematurely than those with mid-range aerobic capacity, and about a 42 per cent higher risk of early death than the men who were the fittest.
While this study focuses on men, the message can’t be ignored. Being unfit can really hurt your health.
But, unlike smoking, fitness is fairly subjective. So how can you tell if you’re unfit?
Fitness specialist Jen Dugard says that most of us can gauge our fitness level by observing how we move in our day to day life.
“Can you walk up the stairs without stopping or being out of breath? Can you run around after your kids and play? Do you know you are eating and sleeping well? Do you move on a daily basis?” she says.
“If your fitness level is affecting your life in a negative way then your fitness level is not good!”
Dugard notes that if you want to get a specific measure of your fitness then doing something like a push up challenge (how many push ups can you do in a minute) is a good way to start.
If you think that you need to improve your fitness then Dugard suggests starting small.
“Getting up and moving more during the day is a good place to start. Track your steps, make sure you take the stairs where you can,” she says.
If you are already doing this then you can build on it by committing to exercise three times a week. Dugard suggests brisk walking, jogging or aerobic gym classes.
“Commit to training with a friend. Hire a PT and pay for it! Get out for a walk every day. Take the stairs. Play a sport. Even just walking to the shops instead of driving is a simple way to live more,” she says.
Dugard also says that if you want to improve your fitness it is important to make other tweaks to your lifestyle.
“Drink less alcohol, eat less sugar, replace white bread for whole meal bread. Make home cooked meals and eat less takeaways,” Dugard suggests.
Dr Frank Jones is the president of the Royal Australian College of General Practitioners. He agrees that we should take our fitness (or lack thereof) very seriously.
He says that he uses the acronym SNAP (smoking, nutrition, alcohol and physical activity) to educate his patients about their overall health.
“Snap is a really good way to keep yourself healthy,” he says.
But, Dr Jones also notes that your GP can be a great person to talk to if you want to improve your fitness.
“It’s a good idea to go and see your GP before you embark on a new exercise program,” he suggests.
Dr Jones also notes that when you are starting to make changes it’s good to take it slow and steady and be consistent.
“Start slowly, take it gently and try to stay motivated,” he says.
“Your health is your greatest gift.”
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