The perfect amount of exercise per week to extend your life

Ideal amount of exercise per week to prolong life

In a study, scientists determined the ideal amount of exercise per week to reduce the risk of death. However, according to the results, the global recommendation of 150 minutes is not enough.

In 2018, the World Health Organization (WHO) confirmed that one hour of exercise per week is not enough and recommended 150 to 300 minutes of exercise per week for 18-64 year olds.1 Since then, 150 minutes has been used as a reference for long-term health. However, these 2.5 hours are the minimum. US researchers have now discovered that more exercise also has greater positive effects. You have determined the ideal amount of exercise per week that will extend your life.2 The results depended on the total number of minutes and the intensity of the exercises.

150 minutes minimum

It’s no secret that exercise can lead to a longer, healthier life and a reduced risk of cardiovascular disease and premature death. In the United States, current American Heart Association recommendations for weekly physical activity are at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity, or a combination of both. US researchers have now examined the medical records of more than 100,000 people over a 30-year period on the ideal amount of exercise per week.

Sports data from 100,000 adults

For their study, the scientists collected mortality and medical records from 116,221 adults from two large prospective studies: the Nurses’ Health Study (women only) and the Health Professionals Follow-up Study (men only) from 1988 to 2018. A biennial questionnaire in which they reported their physical activity. Moderate activity is designated for walking, low-intensity exercises, weight lifting and gymnastics exercises. Strenuous activities included jogging, running, swimming, cycling, and other endurance exercises. Researchers found 47,596 deaths and concluded from the data that the ideal amount of exercise is between 150 and 600 minutes per week.

150 to 600 minutes is the ideal amount of exercise

In fact, people who stuck to the recommended 150 minutes of moderate exercise or 75 minutes of vigorous exercise had a 19 to 21 percent lower risk of death. However, the analysis also showed that the risk of death could be reduced further with more exercise.

Those who did 2 to 4 times the recommended amount of vigorous physical activity (150 to 300 minutes) reduced their risk of death by 21 to 23 percent, and those who did 2 to 4 times the recommended moderate amount of physical activity (300 to 600) minutes ). minutes) by 26 to 31 percent. A person who has been physically active for more than 600 minutes cannot achieve any additional benefit in terms of a longer lifespan.

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Can You Train “Too Much”?

So if you are looking for the perfect amount of exercise per week, now you have a guide. It is worthwhile to exercise following the WHO recommendation of 150 minutes per week. A combination of 150 to 300 minutes of vigorous physical activity, 300 to 600 minutes of moderate exercise, or an equivalent combination of the two reduces the risk of death the most. Values ‚Äč‚Äčthat are of course not suitable for beginners. However, they can provide direction and provide motivation for those who wish to lead a more active life.

The data also showed that adults who exercise more than four times the recommended minimum risk no adverse effects on mortality or cardiovascular health. This contrasts with previous studies suggesting that long-term, high-intensity exercise can have negative consequences for heart health.

Sources

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