Recent studies show that even moderate exercise can greatly benefit your physical wellbeing. Although 150 minutes of exercise per week is still the ideal target, scientists are now saying that people with sedentary lifestyles should focus on small increases in physical activity rather than be discouraged by out-of-reach standards.

The two studies were both published in the British Medical Journal on January 21.

The first study stresses the importance of breaking up long periods of sitting, especially for older people. “It can be as simple as spending more time on your feet, and just moving around,” said study co-author Professor Neville Owen, Head of the Behavioral Epidemiology Laboratory at Baker IDI. Even little movements, such as getting up during commercial breaks or walking to the corner store, are to be encouraged. As the Key Message of the study says “Health and functional benefits begin with any increase above the lowest levels of activity; some activity is better than none.”

The second study reinforces this message by stressing the benefits of physical movement, even if the amount falls below the recommended level. The study, which is addressed to the World Health Organization and its Global Recommendations on Physical Activity for Health, argues that rather than try to get the whole population physically active, it would be more productive to get the most inactive to exercise a little bit more.

The WHO aims to reduce mortality from non-communicable diseases (i.e. cardiovascular disease, diabetes, cancer, and chronic respiratory diseases) by 25 percent by the year 2025 as part of its Global Action Plan.

Yet the recommended guidelines “may be discouraging for fully sedentary people, who have reported feeling ‘being pushed too hard,’ especially as they get older,” said study author Philipe de Souto Barreto of the University Hospital of Toulouse in France. He points to the National Guidelines of Ireland as exemplary for promoting the message “some physical activity is better than none, more is better than some, and any amount of physical activity you do gains some health benefits.”

Neither study advises abandoning the 150 minutes of exercise per week target. This level of exercise is still optimal for reducing the risk of premature death. However, incremental increases in physical activity will also help people stay healthy.