Large study reveals how much exercise is needed to live longer


It is well known that consistent exercise is good for a person’s health and well-being.But how many minutes of moderate or vigorous physical activity should be done to reduce the risk of early death? Study published in the journal Circulation defines that number and shares guidance on the level of physical activity needed to stay healthy and improve fitness.

The 2018 Physical Activity Guidelines recommend that adults get at least 150-300 minutes of moderate-intensity activity per week, 75-150 minutes of vigorous activity per week, or an equivalent combination of both intensities. When adults get more than the recommended amount of exercise, it can help them live longer. Moderate physical activity is defined as walking, weight lifting, and low-intensity exercise. Strenuous exercise, on the other hand, is categorized as running, cycling, and swimming.

From two large prospective US cohorts, 116,221 adults self-reported leisure-time physical activity (defined as exercise not occurring at work) through validated questionnaires. The questionnaire was repeated up to 15 times in his 30 years.

The study found that people who exercised more than two to four times the recommended minimum amount of physical activity had a lower risk of dying from cardiovascular disease. People who did 2 to 4 times the recommended amount of moderate-intensity physical activity (about 300 to 599 minutes each week) benefited the most. Participants had 26% to 31% lower all-cause mortality and 28% to 38% lower cardiovascular mortality. Additionally, there was a reduction in non-cardiovascular mortality from 25% to 27%.

Additionally, the study found that adults who exercised two to four times the recommended amount of vigorous physical activity (approximately 150 to 299 minutes per week) had 21% to 23% lower all-cause mortality. bottom. 27% to 33% lower cardiovascular mortality and 19% lower non-cardiovascular mortality have also been reported.

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“A significantly lower risk of mortality was observed in individuals who engaged in adequate levels of both moderate and vigorous physical activity during extended leisure time,” the study said. Vigorous physical activity is associated with reduced mortality in inadequate people. Weekly moderate level of physical activity.

However, this was not the case for those already engaged in high levels of moderate physical activity (>300 minutes per week).

Therefore, in this study, “any combination” of “moderate to high intensity” vigorous exercise (75 to 300 minutes per week) and moderate physical activity (150 to 600 minutes per week) was associated with “almost the greatest mortality reduction”. can bring about,” he points out. About 35% to 42%.

Furthermore, in inactive individuals, i.e., those who perform less than 75 minutes of vigorous physical activity or less than 150 minutes of moderate physical activity per week, adding moderate levels of either activity may reduce mortality. Lower rates can bring big profits. This means 75-150 minutes of vigorous physical activity per week or 150-300 minutes of moderate physical activity per week. Doing so could reduce mortality by 22% to 31%.

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There was an inverse association between long-term vigorous and moderate physical activity and mortality, regardless of age. Younger people tend to choose vigorous activity more often, while older people choose moderate levels of exercise. However, there was no evidence that one was better than the other in older people compared to younger people.

Instead, in addition to long-term moderate-intensity physical activity, “long-term vigorous physical activity in generally healthy older adults can be an effective means of improving health,” the study said. said.

“It is well documented that regular light to moderate physical activity prevents cardiovascular disease,” the study said. There is also evidence that running marathons, triathlons, long-distance bicycle races, etc.) can cause adverse events such as myocardial fibrosis, coronary artery calcification, atrial fibrillation, and sudden cardiac death.”

However, this study suggests that prolonged vigorous physical activity has no detrimental effects on cardiovascular health. More research is needed to identify the optimal amount and intensity of exercise for long-term health benefits.



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