The results were published in the journal Circulation of the American Heart Associationunder the assumption that “it was not yet clear whether performing high levels of prolonged activity, above what is recommended, provides additional benefits or harmful effects for cardiovascular health”, indicated Dong Hoon Lee, Harvard researcher.
The research evaluated mortality data and medical records of more than 100,000 people from USAaveraging 66 years of age, who were followed for 30 years, seeking to “examine the association between long-term physical activity and mortality.”
The author noted that the research “provides evidence to guide people in choosing the right amount and intensity of physical activity throughout their lives to maintain their overall health.”
How much physical activity should you do?
The study took as a parameter the current guidelines of the American Heart Associationbased on the 2018 US Department of Health and Human Services physical activity guidelines.
The entity recommends doing, per week, at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity or a combination of both.
moderate activity
- to walk
- low intensity exercise
- Weightlifting
- calisthenics
vigorous activity
- jogging
- run
- to swim
- bike
- other aerobic exercises.
During the study time, mortality risk was reduced among those who performed between two and four times the recommended amount of exercise.
* Participants who met guidelines for vigorous physical activity (at least 75 minutes per week) saw a 19% lower overall risk of death from all causes over the long term.
* Among those who made between double (150 minutes) and four times (300 minutes) that recommendation, the figure rose to between 21% and 23%.
* Participants who met guidelines for moderate physical activity (at least 150 minutes per week) had a 20% to 21% lower risk of death from all causes in the long term.
* Those who exercised twice as much (300 minutes) and quadruple (600 minutes) benefited from a 26% to 31% lower risk.
What is the ideal time?
“The lowest mortality was achieved by engaging in long-term 150 to 300 minutes per week of vigorous activity, 300 to 600 minutes per week of moderate activity, or a combination of both,” the research concluded.
Previous studies had found evidence that long-term, high-intensity endurance exercise — such as marathons, triathlons and cycling races — could increase the risk of cardiovascular events.
However, in this new research, no deleterious effects on cardiovascular health were found among those who reported doing more than four times the minimum recommended activity, either moderately (i.e., more than 600 minutes per week) or vigorously (more 300 minutes per week).
Source: Ambito
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