How Much Exercise is Needed to Live Longer
How Much Exercise Do You Need to Live Longer?
It is well established that regular physical activity benefits health and well-being. But just how much exercise is needed to reduce the risk of dying early? A large study published in Circulation has provided fresh insights into this question.
Current Guidelines
The 2018 physical activity guidelines recommend that adults do:
150 to 300 minutes per week of moderate activity, or
75 to 150 minutes per week of vigorous activity,
or an equivalent mix of both.
Moderate exercise includes activities such as brisk walking, weightlifting, or gentle cycling. Vigorous activity refers to more intense exercises such as running, swimming, or fast cycling.
What the Study Found
Researchers followed over 116,000 adults for up to 30 years, using repeated questionnaires about their leisure-time physical activity.
The findings show that doing two to four times more than the minimum recommended levels of activity provides the greatest benefits:
Moderate activity: 300 to 599 minutes per week was linked with a 26% to 31% lower risk of death from all causes, a 28% to 38% lower risk of cardiovascular death, and a 25% to 27% lower risk of death from other causes.
Vigorous activity: 150 to 299 minutes per week was linked with a 21% to 23% lower risk of death from all causes, a 27% to 33% lower risk of cardiovascular death, and a 19% lower risk of non-cardiovascular death.
Combining Moderate and Vigorous Exercise
The study found that the best results came from a combination of both moderate and vigorous activity. Adults who mixed the two achieved nearly the maximum reduction in mortality, which was about 35% to 42%.
Interestingly, vigorous activity brought particular benefits for people who did not do much moderate activity. However, for those already doing more than 300 minutes of moderate exercise per week, adding more vigorous activity did not appear to add further advantage.
Benefits for the Less Active
Even people who were not active enough could reduce their risk by doing modest amounts of exercise. For example:
75 to 150 minutes per week of vigorous activity, or
150 to 300 minutes per week of moderate activity,
was enough to reduce cardiovascular disease mortality by 22% to 31%.
Short Bursts Count Too
Another study published in JAMA Oncology showed that even very short bursts of vigorous movement—such as climbing stairs quickly or walking briskly for a minute or two—were linked with a lower risk of cancer.
Age and Intensity
Younger people tend to choose vigorous exercise, while older adults are more likely to favour moderate activity. The study found that both types of exercise reduced mortality risk in older adults, showing that age does not lessen the benefits of being active.
Is Vigorous Exercise Safe Long-Term?
There has been some concern that very high levels of endurance exercise, such as marathon running, could harm the heart. However, this study did not find evidence that long-term vigorous activity was damaging. More research is needed, but for now, the findings suggest that higher levels of exercise remain safe and beneficial.
In summary: To live longer and stay healthier, aim for at least the recommended weekly exercise levels. But if you can safely do two to four times more—whether through brisk walks, cycling, swimming, or running—you may gain the greatest benefits for your heart and lifespan.
source:ama