For years, American doctors and medical groups have told Americans that 150 minutes a week of “moderate intensity” exercise is the place to achieve maximum health and longevity. This recommendation, which the Centers for Disease Control and Prevention promotes as an ideal on its website and literature, equates to about 5 half-hour exercises per week. The reason more exercise is not advertised as often is that, contrary to some endeavors, the relationship between exercise and health benefits does not appear to expand linearly.
Now, a massive new study is casting doubt on this proposed figure. In fact, it turns out that exercising twice as much may actually bring a host of health benefits. It suggests that millions of us who are moderately active, and follow the exercise wisdom of our doctors, may want to consider doubling (or more) our weekly exercise time in order to live longer and be healthier.
In the latest study — published in the scientific journal Circulation — the scientists looked at a sample size of more than 116,000 American adults divided into two groups. Researchers analyzed self-reported leisure physical activity as scientists followed up with members of the groups over a period of 30 years (1988 to 2018). Within this group, more than 47,000 people died, while the rest supported a wide range of health conditions during that time.
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As they discovered, the big factor in deciding how much exercise you should be doing is the accuracy of the exercise in question itself. As of 2018, the Physical Activity Guidelines for Americans recommend at least 150 to 300 minutes per week of moderate physical activity and 75 to 150 minutes per week of vigorous physical activity. If this really sounds daunting, guess what? You should double it – or, otherwise, put an “equivalent combination of the two”.
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Nearly maximum correlation with lower mortality was achieved through performance [approximately] 150 to 300 minutes a week of long-term leisure [vigorous physical activity]from 300 to 600 [minutes] A week of long-term leisure [moderate physical activity]or an equivalent combination of the two,” concluded the study authors.
Scientists say the study is really comprehensive and should be taken seriously. One fitness expert, Harvard University Professor of Human Evolutionary Biology Daniel E. Lieberman, described the study to Salon in writing as “excellent” and added that “the results make perfect sense.”
“[Fifty] Minutes per week of moderate vigorous physical activity has been somewhat set as the standard minimum recommendation, but the word “minimum” is often left out of the conversation, and few studies have ever argued that additional physical activity – especially vigorous physical activity – It wasn’t more helpful,” Lieberman explained. The question has always been how much more and what intensity produces to what degree of benefit. This study provides excellent evidence to support the evidence that more than 150 minutes has benefits, especially when it is strong.”
Referring to his latest book, “Exercise,” Lieberman added that the study “also reinforces other evidence that concerns about excessive exercise are exaggerated.”
The news can be somewhat disappointing for people who have repeatedly tried to lose weight and found it difficult to shed pounds. Scientific evidence overwhelmingly indicates that it is difficult for most people to lose weight and maintain it, and that this difficulty can frustrate people who want to become healthier from doing so. However, even if the weight does not decrease as quickly or as noticeably as you might like, your health will still benefit greatly only by improving your diet and exercise habits.
“This study provides excellent evidence to support evidence over 150 minutes [per week] It has benefits, especially when it’s powerful.”
Lieberman made a similar point.
“What all of these studies show is that some exercise is always better than none, that the benefits eventually come down, and that mixing it up is beneficial,” Lieberman noted. “Moderate aerobic activity is the cornerstone of every exercise regimen, but a certain degree of strength training is important especially as we age, and some vigorous physical activity is always beneficial for those who can safely tolerate it.” Moreover, the situation is complicated by “many factors such as age, gender, physical fitness, health status, past physical activity history, etc.”
However, one thing is indisputable: if you focus on being healthy, there are unlikely to be downsides.
“I’d like to remind readers that this study (like many of them) only addresses age, not period of health,” Lieberman explained. “Physical activity has stronger effects on the healthy period of life. In other words, what physical activity really does is reduce one’s susceptibility to a wide range of diseases, and in turn increase the healthy period, and thus age (and also quality of life). I think we need to be more concerned with period. health”.
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