(CNN) – According to a new study, a longer lifespan could mean spending more time exercising, beyond the recommended amount.
According to the World Health Organization, adults should do between 150 and 300 minutes of moderate physical activity or between 75 and 150 minutes of vigorous physical activity per week. But people who exceed these levels live longer than those who do not.
The researchers looked at more than 116,000 adults in a study It was published Monday in the academic journal Circulation of the American Heart Association. Participants reported their leisure activities in questionnaires multiple times over the course of 30 years, and the researchers estimated the relationship between exercise time and intensity with mortality rates.
The largest reduction in premature deaths occurred in people who reported doing 150 to 300 minutes of vigorous physical activity per week, 300 to 600 minutes of moderate physical activity, or a similar combination of the two, the study said. Study author Dong-Hoon Lee, Research Associate in the Department of Nutrition at Harvard T.H. Chan School of Public Health.
“It is also important to note that we did not find any harmful association among individuals who reported (more than four times the recommended minimum) moderate and vigorous leisure physical activity over the long term,” he added in an email.
Examples of moderate activities include brisk walking, mowing the lawn, or playing tennis, while vigorous activities include things like hiking, jogging, or playing soccer. According to Harvard T.H. Chan School of Public Health.
Lee said the study findings support current WHO guidelines on physical activity, but also push higher levels to see more benefits related to longevity.
How to add more movement
You might be thinking, “10 hours a week of moderate activity seems like a lot. There’s no way I can do with all of my other responsibilities.”
And yes, it may take some intent and effort. But studies have also shown the best ways to incorporate exercise into a routine to keep it going.
a Huge studio Published in December 2021 showed that the best exercise programs include planning exercise time, receiving reminders, providing incentives, and discouraging missing more than one planned exercise in a row.
“If people are hoping to increase their physical activity or change their healthy behaviors, there are very low-cost behavioral ideas that can be incorporated into programs to help them achieve greater success,” said Katie Milkman, Professor James, lead author of the December study. Dinan of The Wharton School at the University of Pennsylvania and author “How to Change: The Science of Getting From Where You Are to Where You Want to Be.”
And you don’t have to add them all at once. according to study Conducted in 2021, just 11 minutes of exercise per day affects life span.
Take a brisk walk outside or on the treadmill, do four sets of three-minute bodyweight exercises, do a series of yoga poses, or choose three cheerful songs to dance to, the contributor said. Certified Strength and Conditioning Specialist and Professional Athletic Trainer for Mind and Body.
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