We all want to grow old healthy and happy, right? But how do we achieve that? Well, the secret may lie in your daily dose of exercise.
How much exercise do you actually need to add those extra years to your life? Well, a large-scale study is pretty clear about that. So put on your sportswear while we tell you how you can extend your lifespan with the power of movement.
The importance of exercise
Before we get into the numbers, let’s take a look at why exercise is so important for a long and healthy life. Exercise is not only good for your physical health, it also has a huge impact on your mental well-being. It can reduce stress, improve your mood and even help combat depression and anxiety. In addition, it strengthens your bones and muscles, improves your endurance and lowers your risk of chronic diseases such as diabetes, cardiovascular disease and certain types of cancer. Sounds good, right?
How much exercise do you need?
ok, let’s look at the numbers. According to the latest guidelines from the World Health Organization (WHO) adults between the ages of 18 and 64 need at least 150 to 300 minutes of moderate-intensity aerobic exercise per week. That amounts to about 30 to 60 minutes a day, five days a week. Moderate-intensity activities are things like walking, biking, swimming, or dancing — activities that get your heart rate up and make you sweat a little, but still allow you to carry on a conversation.
If you want to take it a bit harder, you can also opt for 75 to 150 minutes of intense aerobic exercise per week. Consider running, brisk cycling or aerobic exercises. This means you only need to spend at least 15 to 30 minutes a day, five days a week, on these more intense activities.
In addition to aerobic exercise, it is also recommended to do muscle-strengthening activities at least twice a week. These can include exercises such as strength training, yoga or pilates, all of which help to strengthen your muscles and keep your body in shape.
The benefits of sufficient exercise
Following WHO guidelines can have numerous benefits for your health and well-being. Regular exercise can help you maintain a healthy weight, increase your energy levels and improve your sleep quality. It can also boost your immune system, reduce your risk of injury and yep, even improve your sex life. Hallelujah! Plus, the social aspect of exercising together can be a great way to meet new people and make friendships.
The more you exercise, the longer you live?
A study, published in the magazine Circulation, shows that if adults exercise more than the recommended amount mentioned above, they can indeed reduce their risk of death. The study lasted 30 years and reported data from 116,221 adults in the US. What seems? People who exercise 2 to 4 times more than the minimum recommendations for vigorous exercise are less likely to die from cardiovascular disease. In particular, those who exercise two to four times more than the recommended amount of moderate exercise, which amounts to about 300 to 599 minutes per week, experience the greatest benefits.
If you exercise 2 to 4 times more than the recommended amount of moderate exercise, your risk of death from all causes decreases by as much as 26 to 31 percent. The risk of death from cardiovascular disease even drops by 28 to 38 percent. And that is not all! Adults who exercise two to four times more than the recommended amount of vigorous exercise have a 21 to 23 percent lower risk of death from all causes. In addition, the researchers saw an impressive 27 to 33 percent decrease in the risk of death from cardiovascular disease and even a 19 percent lower risk of death from causes other than cardiovascular disease.
The study shows that a combination of moderate and intensive exercise is best. The researchers also recommend alternating cardio and strength training for optimal results.
Watch out for overload and injuries
That said, it remains important to note that while regular exercise plays a very important role in promoting a long and healthy life, the more you exercise does not necessarily mean the longer you live. It is important to find a balance between sufficient exercise and preventing overexertion and injuries.
Several factors play a role in life expectancy, including genetics, lifestyle, diet, environmental factors and access to proper healthcare. While exercise is one of the most important factors in health, other aspects of lifestyle, such as a healthy diet, adequate sleep (women need more sleep than men), stress management and avoiding harmful habits such as smoking, are also crucial for a healthy lifestyle. long and healthy life.
In addition, the type and intensity of exercise is important. Excessive exercise can lead to overtraining, injuries and stress on the body, which can ultimately be harmful to your health and shorten your lifespan.
So, what is the secret to a long and healthy life? The answer is simple: exercise regularly! Whether it’s a brisk walk with your dog, a refreshing dip in the pool or a fun dance lesson with friends. The most important thing is that you keep moving.
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2024-04-10 02:04:43
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