If a lack of time is keeping you from incorporating aerobic exercise into your daily schedule, don't despair. Researchers from Finland have identified the minimum amount of daily exercise needed to decrease body fat levels and improve fitness.

More than 100 postmenopausal women who led sedentary lifestyles were divided into five groups - one group served as a comparison group and did no exercise, and the other four groups walked five days per week for 24 weeks at speeds of varying intensity. Throughout the study, body fat, aerobic capacity and muscle mass levels were measured.

All of the participants in the exercise groups experienced decreases in heart rate, indicating improved lung fitness. In addition the women who exercised experienced slight reductions in body fat levels, leading the researchers to conclude that burning only 1000 to 1500 calories per week through exercise (about an hours' worth of moderate walking each day) was beneficial to the heart, lungs and body composition.

The American College of Sports Medicine recommends that you exercise at a moderate pace for at least 30 minutes most days of the week. If you're having difficulty finding a block of time to dedicate to exercise, try squeezing in three 10-minute bouts of physical activity throughout the day.

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Sources:  Asikainen TM, Miilunpalo S, Oja P, Rinne M, Pasanen M, Uusi-Rasi K, Vuori I. Randomised, controlled walking trials in postmenopausal women: the minimum dose to improve aerobic fitness? Br J Sports Med 2002 Jun;36(3):189-94.