Small chunks of moderate activity can make a big difference

Q. Can I really get enough physical activity without formal exercise by adding small bits of activity into my daily life?A. You certainly don't need formal exercise to be physically active. Mounting research shows that the large amounts of time we spend sitting may have as great or greater impact on our health and weight than the 30 minutes of moderate physical activity per day recommended to lower risk of cancer and promote overall health.Obese people reportedly spend about 2.5 more hours sitting each day than do leaner people. Walking burns more than twice as many calories as does sitting, and even modest movement like this affects metabolic processes that change our blood sugar and heart disease risk factors.Although we need more studies, researchers say we know enough to encourage sedentary people to include some standing or brief walking every hour or so all day. That said, the recommended 30 minutes of moderate exercise a day refers to activities beyond typical daily actions and are not meant to count every minute of movement.Each of us can find ways to accumulate 10- or 15-minute blocks of activity throughout the day that add up to the recommended 30 minutes linked with better health. Even without sports or "exercise," someone might play tag or dance with their children for 10 minutes, park or get off public transportation 10 minutes away from work and do 10 minutes of yard work.Experts say we may really be looking at two separate goals that are both important: spend less time sitting and accumulate 30 minutes or more of moderate activity. Using a pedometer is a good way to work on both goals, setting targets that increase each week.Q. I heard that too much folic acid might pose cancer risk. Does that mean I should avoid fortified bread and grain products? A. Folic acid is a B vitamin vital for healthy DNA. You are correct, however, that studies now suggest that if body levels are too high once abnormal cells have formed, it could promote the growth of these cells into cancer.Folic acid fortification in bread and grain products began in the U.S. more than 10 years ago to help prevent brain and spine birth defects. Research shows that the number of women of childbearing age getting less than the recommended amount to prevent defects (400 micrograms, which equals 0.4 grams) has decreased. Unfortunately, about one in six women of childbearing age still get too little.On the other end of the spectrum, only about one in 20 adults over age 50 (the group most likely to face risks from too much folic acid) seem to consume beyond the recommended safety limit (1000 micrograms).Overall, current research shows that fortified grain products are unlikely to raise folic acid to unsafe levels. Only people consuming supplements that contain beyond 400 micrograms seem to be at risk. Of those who do, nearly half in one major survey consumed total amounts beyond the safety recommendation.With the increasing number of vitamin-fortified drinks, bars and other foods, do keep an eye on how many of these foods you use that contain added folic acid. It's not the 15 to 60 micrograms in a slice of bread or serving of enriched pasta that is likely to send you over safety limits; it's the use of multiple highly fortified foods, or combining fortified foods and supplements that may exceed safe amounts.bull; Provided by the American Institute for Cancer Research. More about the group and its New American Plate program at aicr.org.