Lower risk of death in adults who exercise 2-4 times a week: Study

Washington: A study involving more than 100,000 participants and a 30-year follow-up period found that individuals who did two to four times the currently advised weekly moderate or vigorous physical exercise had a significantly reduced risk of death. .
For those who engaged in the recommended amount of vigorous physical activity two to four times per week, the reduction was 21-23%, and for those who did the same amount of moderate physical activity per week, it was 26-31%. For a new study.
The findings of the study were published in American Heart Association’s flagship, peer-reviewed journal Circulation.
It is well documented that regular physical activity is associated with a reduced risk of cardiovascular disease and premature death. In 2018, the United States Department of Health and Human Services’ Physical Activity Guidelines for Americans recommended that adults engage in at least 150–300 minutes/week of moderate physical activity or 75–150 minutes/week of vigorous physical activity, or the equivalent. A combination of both intensities. Current recommendations from the American Heart Association, based on HHSphysical activity guidelines are for at least 150 minutes per week of moderate-intensity aerobic exercise or 75 minutes per week of vigorous aerobic exercise, or a combination of both.
“The potential impact of physical activity on health is great, yet it is unclear whether engaging in prolonged, vigorous or moderate-intensity physical activity above recommended levels has any additional benefits or detrimental effects on cardiovascular health,” said Dong Hoon. . Lee, Sc.D., MS, is a research associate in the Department of Nutrition at the Harvard TH Chan School of Public Health in Boston. “Our study took advantage of repeated measures of self-reported physical activity over decades to examine the association between long-term physical activity during middle and late adulthood and mortality.”
Researchers analyzed mortality data and medical records of more than 100,000 adults collected from two large prospective studies: the all-female Nurses’ Health Study and the all-male Health Professionals Follow-up Study from 1988-2018. Of the participants whose data were examined, 63% were female, and over 96% were white adults. Their mean age was 66 years and the mean body mass index (BMI) over the 30-year follow-up period was 26 kg/m2.
Participants self-reported their leisure-time physical activity by completing a questionnaire validated for the Nurses’ Health Study or Health Professionals Follow-up Study every two years. The publicly available questionnaire, which was updated and expanded every two years, included questions about health information, physician-diagnosed illnesses, family medical history, and personal habits such as cigarette and alcohol consumption and frequency of exercise. Exercise data were recorded as the average time spent per week on various physical activities over the past year. Moderate activity was defined as walking, low-intensity exercise, weightlifting, and calisthenics. Includes jogging, running, swimming, cycling and other aerobic exercises.
The analysis found that adults who performed twice the currently recommended range of moderate or vigorous physical activity per week had the lowest long-term risk of mortality.
The analysis also found:
*Participants who met guidelines for vigorous physical activity had a 31% lower risk of CVD mortality and a 15% lower risk of non-CVD death, with a 19% lower risk of death from all causes overall.
* Participants who met guidelines for moderate physical activity had a 22-25% lower risk of CVD mortality and a 19-20% lower risk of non-CVD death, with a 20-21% lower risk of all-cause mortality overall.
* Participants who performed two to four times the recommended amount of long-term vigorous physical activity (150-300 min/week) had a 27-33% lower risk of CVD mortality and a 19% lower risk of non-CVD mortality overall. 21-23% lower risk of death from all causes.
* Participants who performed two to four times the recommended moderate physical activity (300–600 min/week) had a 28–38% lower risk of CVD mortality and a 25–27% lower risk of non-CVD mortality, 26 overall. -31% lower risk of death from all causes.
Additionally, no detrimental effects on cardiovascular health were observed in adults who reported engaging in more than four times the recommended minimum activity levels. Previous studies have found evidence that long-term, high-intensity, endurance exercise, such as marathons, triathlons, and long-distance bicycle races, can increase the risk of adverse cardiovascular events, including myocardial fibrosis, coronary artery calcification, atrial fibrillation, and sudden cardiac death. .
“These findings may reduce concerns about a potentially harmful effect of engaging in high levels of physical activity seen in some previous studies,” Li noted.
However, engaging in long-term, high-intensity physical activity (?300 min/week) or moderate-intensity physical activity (?600 min/week) at levels greater than four times the recommended weekly minimum had no additional risk reduction. death
“Our study provides evidence to guide individuals in choosing the appropriate amount and intensity of physical activity throughout their lifespan to maintain their overall health,” Lee said. “Our findings support current national physical activity guidelines and further suggest that maximum benefits may be achieved with moderate to high levels of moderate or vigorous activity or a combination.”
They also noted that people who engage in less than 75 minutes of vigorous activity or less than 150 minutes of moderate activity per week may benefit more in reducing mortality from about 75-150 minutes of vigorous activity or 150-300 minutes of moderate exercise per week. per week, or an equivalent combination of both, for a longer period.
“We have long known that moderate and vigorous levels of physical exercise can reduce the risk of both atherosclerotic cardiovascular disease and mortality,” Donna K. Arnett, MSPH, Ph.D., BSN, past president of the BSN, said. American Heart Association (2012-2013) and Dean and Professor of Epidemiology at the University of Kentucky College of Public Health in Lexington, Kentucky. Arnett Served as co-chair of the writing committee for the American Heart Association’s 2019 guidelines Primary prevention of cardiovascular diseaseHowever, she was not involved in the study. “We also found that more than 300 minutes of moderate-intensity aerobic physical activity or more than 150 minutes of vigorous-intensity aerobic physical exercise per week can further reduce a person’s risk of atherosclerotic cardiovascular disease, so it makes sense that those extra minutes of exercise also reduce mortality. can reduce.”


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