Experts have long said that one of the easiest things you can do to general healthReducing your risk of chronic disease and getting and keeping your weight in a healthy range is by getting more exercise on a regular basis. The ideal amount of exercise is a bit trickier.
Experts today recommend getting at least 150 minutes of moderate-intensity activity per week to improve heart health and reduce the risk of chronic diseases such as cancer, noting that even more activity may be required for some goals such as weight loss.
But two provocative new studies have shed light on what the ideal amount of exercise might be, within the framework of the ultimate goal: to live as long as possible. Read on to find out more – and to ensure your health and that of others, don’t miss this one Certain Signs You May Have Already Had COVID.
On Thursday the New York Times reported on two new studies looking at the relationship between specific levels of exercise and lifespan.
The first study, published this month in JAMA network opened, examined the number of steps people take each day. Researchers analyzed data from a large study of cardiovascular disease in middle-aged people, which has been underway for more than a decade. In the beginning, the participants underwent medical tests and wore an activity tracker to count their steps every day for a week.
The scientists found that men and women who took at least 7,000 daily steps when they took part in the study were about 50 percent less likely to die in the intervening years than those with step counts below 7,000.
“Death risks continued to decline as people’s steps increased, up to a 70 percent lower risk of premature death in those who take more than 9,000 steps,” the research report says. Time reported.
However, people who take more than 10,000 steps a day rarely outlive those who take at least 7,000 steps. “There was a point of diminishing returns,” said study leader Amanda Paluch, an assistant professor of kinesiology at the University of Massachusetts Amherst.
Another study, published in August in Procedures Mayo Clinic, yielded similar findings in terms of how much exercise is optimal for longevity.
Researchers analyzed data from the Copenhagen City Heart Study, which has been running since the 1970s. Tens of thousands of Danish adults told scientists the number of hours they exercise or exercise weekly.
Scientists looked at nearly 9,000 Danes who took part in the study in the 1990s. twho reported exercising between 2.6 and 4.5 hours a week when they joined were about 40 percent less likely to die than people who were less active.
The Time notes that exercising 2.6 hours a week, or about 30 minutes on most days, would likely result in 7,000 to 8,000 daily steps. Exercising 4.5 hours a week would probably translate into about 10,000 daily steps.
If in the JAMA study, the Danish study found that the mortality benefits leveled off after a certain point and even decreased in people who exercised 10 hours or more per week.
“The highly active group, people who exercised more than 10 hours a week, lost about a third of the mortality benefits” compared to people who exercised 2.6 to 4.5 hours a week, said study co-author Dr. James O’Keefe, a professor of medicine at the University of Missouri-Kansas City and director of preventive cardiology at St. Luke’s Mid America Heart Institute.
“Both studies point to the sweet spot for activity and longevity at somewhere around 7,000 to 8,000 daily steps or about 30 to 45 minutes of exercise on most days,” the report said. Time said. To get through this pandemic as healthy as possible, don’t miss this one 35 places you are most likely to get COVID.