New Study Shows 180 Minutes of Vigorous Activity Cuts Death Risk
When it comes to exercising, many of us are familiar with the phrase “move more, sit less.” But what if we told you that it’s not just about the amount of exercise you do, but also the intensity at which you do it? A new study published in the journal PeerJ has found that doing just 180 minutes of vigorous exercise per week may significantly cut the risk of death from heart disease, cancer, and all causes.
The study, which analyzed data from over 300,000 adults, found that the biggest benefits came when 30-60% of total weekly activity was vigorous. This is a significant finding, as it suggests that exercise intensity matters just as much as exercise duration when it comes to reaping the health benefits.
So, what does this mean for you? If you’re looking to live a longer, healthier life, it’s not just about fitting in an hour of moderate exercise per day. You need to be pushing yourself to do more intense workouts, and doing so regularly.
But before we dive deeper into the study’s findings, let’s take a step back and talk about what defines vigorous exercise. Vigorous exercise is typically defined as any physical activity that raises your heart rate and makes you breathe harder. This can include activities such as running, cycling, swimming, and high-intensity interval training (HIIT). In contrast, moderate exercise is typically defined as any physical activity that makes you breathe a bit harder, but doesn’t necessarily raise your heart rate as much. Examples of moderate exercise include activities such as brisk walking, light jogging, and yoga.
The study’s findings are based on data from the UK Biobank, a large-scale biomedical database and research resource. The study’s authors analyzed data from over 300,000 adults, aged 40-69, who had provided information about their physical activity levels. The participants were then followed for an average of 5.5 years, during which time their mortality rates were tracked.
The study’s authors found that the participants who did the most vigorous exercise per week – defined as 180 minutes or more – had a significantly lower risk of death from all causes, including heart disease and cancer. In fact, the study found that doing just 180 minutes of vigorous exercise per week was associated with a 20-30% lower risk of death from all causes.
But here’s the thing: it’s not just about doing more exercise, it’s also about doing more intense exercise. The study’s authors found that the biggest benefits came when 30-60% of total weekly activity was vigorous. This suggests that if you’re doing a mix of moderate and vigorous exercise, you’re more likely to reap the health benefits.
So, what does this mean for you? If you’re looking to live a longer, healthier life, it’s time to start thinking about intensity. Instead of just going for a leisurely jog or bike ride, try pushing yourself to do more intense workouts. This can include activities such as HIIT, which involves short bursts of high-intensity exercise followed by periods of rest. You can also try incorporating more vigorous activities into your daily routine, such as taking the stairs instead of the elevator or doing a few jumping jacks during commercial breaks while watching TV.
Of course, it’s also important to remember that exercise is just one piece of the puzzle when it comes to living a healthy, happy life. You also need to be eating a balanced diet, getting enough sleep, and managing your stress levels.
In conclusion, the study’s findings are clear: doing just 180 minutes of vigorous exercise per week may significantly cut the risk of death from heart disease, cancer, and all causes. But it’s not just about doing more exercise, it’s also about doing more intense exercise. So, if you’re looking to live a longer, healthier life, it’s time to start thinking about intensity. Get moving, and get moving with purpose!
Source:
https://thepfc.club/blogs/news/how-much-vigorous-exercise-do-you-really-need-for-a-longer-life
