We know that regular exercise is good for one’s health and well-being, but how much does it take to reduce the risk of premature death? A recent 45-year study examines the optimal amount of exercise for increased longevity as well as other factors that contribute to a longer, healthier lifespan.
Researchers in the study evaluated data from more than 11,000 sets of adult twins from the Finnish Twin Cohort. The amount of physical activity the study participants had was assessed through questionnaires administered in 1975, 1981, and 1990. Participants were divided into four groups: sedentary, moderately active, active, and highly active. And the mortality of the participants was tracked until 2020, over a period of 45 years.
Here are the key takeaways from the study:
- At the end of the study, lead researcher Ms. Anna Kankaanpää and her team found that over a third, almost 40%, of the participants from the sedentary group died from follow-up mortality in 2020, which was the largest percentage of the four groups.
- Participants in the active groups had between 15% and 23% lower risk of all-cause mortality compared to the sedentary group.
- The scientists also found that participants in the sedentary and very active groups experienced accelerated biological aging compared to the moderately active and active groups.
- The researchers also looked at other lifestyle factors, such as body mass index (BMI), health status, alcohol use and smoking status. They concluded that the reduced risk of death was largely due not only to regular, long-term exercise but also to other health-related factors. An overall healthy lifestyle that includes regular physical activity helps extend a person’s life.
What can I do?
- Being active is associated with reduced mortality. Interestingly, the researchers found that both the sedentary and highly active groups experienced accelerated biological aging compared to the moderately active and active groups. Previous studies have shown that long-term high-intensity endurance exercise (eg, marathon, triathlon, long-distance cycling) can cause adverse events such as myocardial fibrosis, coronary artery calcification and atrial fibrillation as well as sudden cardiac death. More research is needed to determine the reason behind this. The upper limit of exercise is still unclear. So, for adults to get the most benefit from exercise, aim for moderate intensity aerobic activity such as brisk walking, light jogging, hiking, doubles tennis, flat-ground cycling, etc., 30 to 60 minutes per session, 5 sessions the week. Remember to include muscle training exercise (also known as weight training) 2 or more times per week. The activities should work all the major muscle groups of your body – legs, hips, back, chest, abdomen, shoulders and arms. Muscle-strengthening activities should be done in addition to aerobic exercise.
- Studies show that to optimally reduce all-cause mortality and cardiovascular risk, a person should walk about 9000 and 7000 steps daily, respectively. Dr. Cheng-Han Chen, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Heart & Vascular Institute, Saddleback Medical Center in Laguna Hills, CA, notes that there have been studies in recent years showing that “there’s kind of a leveling off ( of) the benefits (of exercise). These studies have shown that after a certain amount of walking – about 7000 or 8000 steps a day – the benefit wears off,” he explains. “So it’s not like if you walk 20,000 steps a day, you’re better off if you walk 7,000 steps a day.”
- The researchers also cautioned that regular physical activity does not eliminate the negative effects of unhealthy lifestyle habits. Some people who are physically fit may justify their unhealthy lifestyle choices by believing that exercise can counteract them (eg, “If I exercise, I can keep smoking because exercise counteracts the negative effects of smoking”). However, researchers found that regular exercise doesn’t compensate for unhealthy diet, smoking, alcohol and drug use.Just because you exercise doesn’t mean you shouldn’t ignore health conditions like high blood pressure, diabetes or high cholesterol. It is important to look at health holistically and address all factors that lead to optimal health and longevity.
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