By training in middle age, you beat the risk of an early death – & # 39; even if you have been inactive all your life & # 39;
- Exercise for two and a half hours a week & # 39; 46 percent of deaths can occur & # 39;
- In people aged 40-79, the number of deaths from cardiovascular disease has fallen by 30% and by cancer by 11%
- Results were similar in those with and without a history of health status
Doing exercise in the middle age will dramatically reduce your risk of premature death, even if you have been inactive all your life, research suggests.
A survey of nearly 15,000 Britons found that those who practiced two and a half hours a week significantly reduced their risk of death in the next 13 years.
For those who were previously inactive, the risk of an early death decreased by a quarter, scientists discovered.
But the benefits were greatest for those who were already practicing and became more active over time. Their risk of an early death plummeted by 42 percent.
If you train only two and a half hours a week in your seniors, you lose the risk of an early death, even if you have been inactive all your life
Researchers say the results show that it's never too late to get fit, even after a lifetime of inactivity.
The NHS recommends 150 minutes of moderate intensity movement per week, such as cycling, brisk walking, swimming or gardening.
But Public Health England says that more than a third of English adults do not follow the advice.
Researchers from the University of Cambridge followed 14,599 men and women, all from Norfolk, for 18 years to study how their activity level fluctuated.
The team followed them for the next 13 years to see how the changes affected their health.
There were 3,148 deaths during the study period, including 950 from cardiovascular disease and 1,091 from cancer.
The authors, who write in the British Medical Journal (BMJ), said the findings give hope to the millions of middle-aged British who do not exercise enough.
Why isn't everything sitting bad?
We are often told that our lifestyle of bank potatoes leads us to an early grave.
But according to scientists, not all species are equally bad for you.
A study found that while sitting on the couch in front of the television led to health problems, sitting at work did not have the same effect.
American researchers looked at the habits of 3500 people and compared it with their health. They found that those who watched more than four hours of TV a day had a 50 percent higher risk of heart disease and early death. But there was no difference between those who spent the longest and least time at work.
Fortunately, they found that moderate exercise can eliminate the harmful effects of hanging out.
Dr. Keith Diaz, of Columbia University, said: & # 39; A short break from the TV to take a walk can be enough. & # 39;
They said: & # 39; These results are encouraging, not least for middle and older adults with existing cardiovascular disease and cancer, who can still achieve substantial longevity benefits by becoming more active, further supporting the broad health benefits of physical activity.
& # 39; In addition to shifting the population towards meeting minimum exercise recommendations, public health efforts should also focus on maintaining physical activity levels, in particular the prevention of declines in the middle to the late life. & # 39;
June Davison, Senior Cardiac Nurse at the British Heart Foundation, said: & it's never too late to get active; regardless of how little you have done in the past and whether or not you have a heart condition.
& # 39; The potential benefits of regular middle-aged sports and beyond are huge. Public health strategies should focus on preventing the decline of physical activity in these age groups.
& # 39; To keep your heart healthy, adults should aim for 150 minutes of moderate intensity activity per week. For some people this may seem like a lot, but it can be split into short sessions of 10 minutes during the day and these easily add up!
& # 39; Walk to the shops instead of driving or take the stairs whenever possible and break up long session periods, every half hour with five minutes of movement. & # 39;
GUIDELINES FOR MINIMUM EXERCISES IN THE UNITED KINGDOM
According to the NHS, to stay healthy or improve health, to stay healthy, adults from 19 to 64 must try to be active daily and do the following:
– at least 150 minutes of moderate aerobic activity, such as cycling or brisk walking every week
– 75 minutes of powerful aerobic activity such as running or a game of singles of tennis every week
– a mix of moderate and vigorous aerobic activity every week – for example, 2 x 30-minute runs plus 30 minutes of brisk walking, corresponds to 150 minutes of moderate aerobic activity and
A good rule is that one minute of vigorous activity provides the same health benefits as two minutes of moderate activity.
One way to do your recommended 150-minute weekly exercise is to do 30 minutes on 5 days every week.
All adults also have to break long periods of sitting with light activity.
What counts as moderate aerobic activity?
Examples of activities that require an average effort for most people are:
– walk briskly
– water aerobics
– cycling on a flat surface or with a few hills
– double tennis
– pushing a lawn mower
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