For years, Americans have been told by doctors and medical groups that 150 minutes of “medium intensity” exercise per week is a sweet spot for maximizing health and longevity. This recommendation, which the Centers for Disease Control and Prevention advertises as ideal on its website and literature, is equivalent to about five 30-minute training sessions a week. The reason no further exercise is advertised is that, unlike some pursuits, the relationship between exercise and health benefits did not seem to expand linearly.
Now, a huge new study casts doubt on the proposed number. Indeed, it turns out that doubling exercise may actually bring many health benefits. This means that you may want to consider doubling (or more) your weekly training time to be reasonably active and, according to your doctor’s exercise wisdom, to live longer and be healthy. Suggests.
In a recent study published in the scientific journal Circulation, scientists examined sample sizes of more than 116,000 US adults divided into two cohorts. When scientists followed up members of the cohort for 30 years (1988-2018), researchers analyzed self-reported leisure physical activity. Within that group, more than 47,000 people died, the rest supporting a wide range of health conditions within the span.
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As they have discovered, a major factor in deciding how much you should exercise is the rigor of the exercise in question itself. As of 2018, American Physical Activity Guidelines recommend a minimum of 150-300 minutes of moderate physical activity per week and 75-150 minutes of intense physical activity per week. What would you guess if it already sounds awful? You should double it — or otherwise include an “equivalent combination of both”.
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“Almost the greatest association with lower mortality is [approximately] Long-term leisure of 150-300 minutes a week [vigorous physical activity]300-600 [minutes] Per week of long leisure [moderate physical activity]Or an equivalent combination of both, “the study authors conclude.
According to scientists, the study is so thorough that it can be taken seriously. A fitness expert, Professor Daniel E. Lieberman of Human Evolutionary Biology at Harvard University, described the study as “excellent” in writing to the salon, “the results make perfect sense.” Added.
“”[Fifty] Moderately intense physical activity for a few minutes a week is set as the standard minimum recommended value, but the word “minimum” is often excluded from conversation and discusses additional physical activity, especially intense physical activity. Few studies have been done. — There was no further benefit. The question has always been how much and what strength brings what benefit. This study provides excellent evidence to support evidence that 150 minutes or more is beneficial, especially when active. “
Referencing his recent book, Exercised, Lieberman added that the study “reinforces other evidence that concerns about excessive exercise are exaggerated.”
This news may be a little disappointing for those who repeatedly try to lose weight and find it difficult to lose weight. Scientific evidence overwhelms that it is difficult for most people to both lose weight and lose weight, and this difficulty can irritate those who want to be healthier in doing so. Suggests. Still, even if you don’t lose weight as fast or significantly as you want, your health will still benefit tremendously just by improving your diet and exercise habits.
“This study provides excellent evidence to reinforce evidence for more than 150 minutes. [per week] There are benefits, especially when you are active. “
Lieberman made a similar point.
“All these studies show that one exercise is always better than nothing, and ultimately profits level off, and it’s also beneficial to mix them.” Lieberman pointed out. “Moderate aerobic exercise is the basis of all exercise regimens, but some strength training is important, especially with age, and for those who can tolerate safety, active physical activity is almost always beneficial.” In addition, the situation is complicated by “many factors such as age, gender, health status, health status, and previous physical activity history.”
But there is one thing that is indisputable. That is, if you focus on being healthy, the downsides are unlikely.
“I want to remind readers that this study (like most people) only covers lifespan, not health,” Lieberman explained. “Physical activity has a stronger impact on healthy life expectancy than life expectancy. In other words, what physical activity actually does reduces vulnerability to various illnesses and improves healthy life expectancy, and thus life expectancy (and quality of life). Let me be more worried about healthy life expectancy. “
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