The reduction was 21-23% for those engaging in two to four times the recommended amount of vigorous physical activity and 26-31% for those engaging in two to four times the amount of physical activity Moderately recommended every week.
The literature has demonstrated that regular physical activity is associated with a reduced risk of cardiovascular disease and early death. In 2018, the U.S. Department of Health and Human Services Physical Activity Guidelines for Americans recommended that adults engage in at least 150-300 minutes/week of moderate physical activity or 75- 150 minutes/week of vigorous physical activity or an equivalent combination of both.
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How much exercise does it take to live a long life?
The American Heart Association’s current recommendations, based on the HHS Physical Activity Guidelines, are to spend at least 150 minutes per week doing moderate-intensity aerobic exercise or 75 minutes per week or group. vigorous aerobics, or a combination of both.
Dong Hoon Lee said: “The potential impact of physical activity on health is huge, but it is still unclear whether engaging in high-intensity, prolonged or moderate-intensity physical activities is not clear. than recommended for any additional benefit or harm to heart health.” , PhD, Master, a research associate in the Department of Nutrition at the Harvard TH Chan School of Public Health in Boston.
“Our study leveraged repeated measures of self-reported physical activity over decades to examine the association between long-term physical activity during middle and late adulthood. success and mortality.”
The researchers analyzed mortality data and medical records of more than 100,000 adults collected from two large prospective studies: the Female Nurses’ Health Study and the Medical Professionals Follow-up Study. all-male economy from 1988 to 2018. The participants with the data examined were 63% female and over 96% white adults. They had a mean age of 66 years and a mean body mass index (BMI) of 26 kg/m2 during the 30-year follow-up period.
Participants self-reported their leisure-time physical activity by completing validated questionnaires for the Nurses’ Health Study or the Biennial Health Professionals Follow-up Study . The questionnaires are publicly available, updated and expanded every two years, and include questions about health information, physician-diagnosed illnesses, family medical history, and personal habits. such as smoking, alcohol and exercise frequency.
The reported exercise data is the average time spent per week in various physical activities over the past year. Moderate activity defined as walking, lower intensity exercise, weightlifting, and strength training. Strong activity include jogging, running, swimming, cycling and other aerobic exercises.
The analysis found that adults who performed twice the current recommended range of moderate or vigorous physical activity each week had the lowest risk of long-term death.
The analysis also shows:
- Participants who met the guidelines for vigorous physical activity had a 31% lower risk of dying from cardiovascular disease and a 15% lower risk of non-cardiovascular death, for the risk of death. 19% lower overall for all causes.
- Participants who met the guidelines for moderate physical activity had a 22-25% lower risk of death from CVD and a 19-20% lower risk of death from non-CVD, for a total risk of death. 20-21% lower for all causes.
- Participants who performed two to four times the recommended amount of long-term physical activity (150-300 minutes/week) had a 27-33% lower risk of death from CVD and a zero mortality rate. due to CVD was 19%, out of a total of 21-23% reduced risk of all-cause mortality.
- Participants who performed two to four times more than the recommended amount of moderate physical activity (300-600 minutes/week) had a 28-38% lower risk of death from CVD and no mortality. due to CVD is 25-27%, out of a total of 26- 31% reduction in risk of all-cause mortality.
In addition, no adverse effects on cardiovascular health were found in adults who reported participating in more than four times the recommended minimum activity level. Previous studies have found evidence that long-term, high-intensity endurance exercise, such as marathons, triathlons, and long-distance cycling, can increase risk of adverse cardiovascular events, including myocardial fibrosis, coronary artery calcification, atrial fibrillation, and sudden onset. heart death.
“This finding may reduce concerns around the potential harms of engaging in high levels of physical activity observed in several previous studies,” Lee noted.
However, engaging in long-term, intense (≥300 min/week) or moderate-intensity (≥600 min/week) physical activity at more than four times the weekly minimum recommended Recommendations do not further reduce the risk of death.
Can you live longer with exercise?
“Our study provides evidence to guide individuals in choosing the right amount and intensity of physical activity throughout their lives to maintain their overall health,” Lee said. “Our findings support current national physical activity guidelines and further suggest that maximum benefits can be obtained by performing moderate to high levels of moderate or high activity. strong or combined.”
He also noted that people who do less than 75 minutes of vigorous activity or less than 150 minutes of moderate activity per week may have a greater benefit in reducing mortality by consistently doing about 75-150 minutes of vigorous activity or 150-300 minutes of moderate exercise each week, or an equivalent combination of both, for long periods of time.
Donna K. Arnett, MSPH, Ph.D., BSN, past president of the American Heart Association (2012-2013) and Dean and Professor of Epidemiology at the University of Public Health. Kentucky College in Lexington, Kentucky. Arnett served as co-chair of the writing committee for the American Heart Association’s 2019 Guidelines for the Prevention of Primary Cardiovascular Disease, however, she was not involved in the study.
“We’ve also found that doing more than 300 minutes of moderate-intensity aerobic exercise or more than 150 minutes of high-intensity aerobic exercise per week can reduce the risk of cardiovascular disease,” she claims. one’s atherosclerosis further. It makes sense that Extra minutes of exercise can also reduce mortality. “
References:
1. Intensity of recreational long-term physical activity and all-cause and specific-cause mortality: A prospective cohort of US adults – (https://www.ahajournals) .org/doi/10.1161/CIRCULATIONAHA.121.058162)
Source: Eurekalert
