The U.S. Department of Health and Human Services (HHS) recommends that Americans engage in at least 2.5 to 5 hours of moderate-intensity physical activity per week and 1.5 to 2.5 hours of vigorous-intensity physical activity per week. increase.or an equivalent combination of both 2018 Physical Activity Guidelines.
Over seven days, this equates to about 21-42 minutes of moderate activity each day and 10-21 minutes of vigorous activity each day.
However, new study Researchers at Harvard and several international universities have found that exercising longer each week can provide more health benefits. Especially the “biggest benefit of reduced mortality”.
Studies Show This Is The Optimal Length Of Exercise
Experts conducting a study published in Circulation, a journal of the American Heart Association, determined that exercise two to four times the amount recommended by the HHS was associated with reduced mortality.
According to their study, funded by the National Institutes of Health, the optimal amount of exercise per week is:
- At least 5 to 10 hours of moderate physical activity (42 minutes to 1 hour 25 minutes) every day)
- At least 2 hours 30 minutes to 5 hours of vigorous physical activity (21 to 42 minutes daily)
- two equal combinations
The study followed more than 100,000 US adults using questionnaires from 1988 to 2018. Participants were asked about their age, race, weight, height, family medical history, personal medical history, sleep duration, and smoking history.
They found that people who did 300 to 600 minutes (5 to 10 hours) of moderate-intensity physical activity per week had 26% to 31% lower overall mortality.
Specifically, these individuals had 28% to 38% lower cardiovascular mortality and 25% lower noncardiovascular mortality compared with those who reported no or little physical activity per week. % to 27% lower.
Similar effects were seen in individuals who engaged in 150 to 300 minutes of vigorous physical activity each week. All-cause mortality was reduced by 21% to 23%, cardiovascular mortality was reduced by 27% to 33%, and non-cardiovascular mortality was reduced by 19%.
Recommended exercises from HHS:
Following HHS guidelines, here are some easy ways to incorporate necessary physical activity into your lifestyle.
moderate physical activity
- brisk walking
- play doubles tennis
- rake the garden
strenuous physical activity
- jogging
- running
- shoveling snow
- carry heavy groceries
- attend an intense fitness class
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