A new extended study published in JAMA Internal Medicine suggests that vigorous exercise, regardless of body weight or other details, like chronic disease status, for example, can significantly reduce early mortality.
Thee authors say that exercise recommendations which are standard in almost every country in the world must be changed, in order to prevent chronic diseases and early mortality.
The scientists from the University of Sydney and James Cook University analyzed data after monitoring, for an average of six and a half years, over 204,000 participants, which were 45 and older. The participants were split into three groups: those who only engaged in moderate activity, like recreational tennis, leisure swimming or even household chores on one side, and people whose sporting activity was vigorous (aerobics, jogging or competitive tennis) up to 30% of their time (2nd category), or more than 30% of the time (3rd group).
Those who exercised vigorously up to 30% of the time showed a 9% reduced risk of dying; while those whose exercise was vigorous more than 30% of the time managed to reduce their mortality risk by 13 percent.
The scientists managed to check, during the study, a number of variables, like BMI, age, diet, alcohol use, or chronic illness like heart disease or diabetes. The researchers found that regardless of these conditions, the mortality benefit was still present.
“The results of vigorous activity applied to men and women of all ages, and were independent of the total amount of time spent being active. The research indicate that whether or not you are obese, and whether or not you have heart disease or diabetes, if you can manage some vigorous activity it could offer significant benefits for longevity,” said lead author Klaus Gebel.
Most guidelines state that only two minutes of moderate activity will offer you approximately the same health benefit as only one minute of vigorous sporting activity. According to the new study, this assumption must be changed.
Gebel said that one way to achieve some vigorous exercise is to do some high intensity interval training, during which you will also enjoy recovery periods. The study has shown it to be useful for people with even chronic health problems.
“The current physical activity guidelines from the World Health Organization, and those for the US, UK and other countries recommend that adults should accumulate at least 150 minutes of moderate physical activity per week or 75 minutes of vigorous activity”, added Gebbel, explaining that vigorous exercise is more beneficial than previously believed.
Image Source: Be Mozza
