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Longer life may mean scheduling even more than the recommended amount of weekly exercise, according to a new study.
Adults should get 150 to 300 minutes of moderate physical activity or 75 to 150 minutes of vigorous physical activity per week, depending on the world health organization. But people who exceed these levels live longer than those who don’t.
The researchers analyzed more than 116,000 adults in a study published Monday in the journal Circulation of the American Heart Association. Participants self-reported their leisure activity in questionnaires multiple times over the course of 30 years, and researchers estimated the association between exercise time and intensity with mortality rates.
The greatest reduction in premature deaths was seen in people who reported 150 to 300 minutes per week of vigorous physical activity or 300 to 600 minutes of moderate physical activity – or an equivalent mix of the two, the author said. of the study. Dong Hoon Lee, Associate Researcher in the Department of Nutrition, Harvard TH Chan School of Public Health.
“Also important to note, we found no adverse associations between people who reported (more than four times) the minimum recommended levels of moderate and vigorous physical activity during long-term leisure,” he said. he added in an email.
Examples of moderate activity include very brisk walking, mowing the lawn, or playing doubles tennis, while vigorous activity includes things like hiking, jogging, or playing football, according to Harvard TH Chan School of Public Health.
The study results support current WHO guidelines for physical activity, but also push to higher levels to see even more benefits from living longer, Lee said.
You may be thinking, “10 hours a week of moderate activity is a lot. There’s no way I can work this with all my other responsibilities.
And yes, it can take intentionality and effort. But studies have also shown the best ways to work exercise into routines so they stick.
A mega study published in December 2021 showed that the best exercise programs include scheduling when you workout, getting reminders, offering incentives, and discouraging you from missing more than one scheduled workout in a row.
“If people are hoping to increase their physical activity or change their health behaviors, there is very low cost behavioral information that can be incorporated into programs to help them be more successful,” said the study’s lead author. of December, Katy Milkman, the James G. Dinan Professor at the Wharton School of the University of Pennsylvania and author of “How to Change: The Science of Getting from Where You Are to Where You Want to Be.”
And you don’t have to add it all at once. Just 11 minutes of exercise a day made a difference in lifespan, according to a 2021 study.
You can take a brisk walk outside or on the treadmill, do four sets of a three-minute bodyweight exercise sequence, practice a yoga flow, or choose three upbeat songs to dance to, Dana said. Santas, CNN fitness contributor, a certified strength. and conditioning specialist and mind-body coach in professional sports.