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The length of the most "extended life" exercise is determined! 5-10 hours of moderate physical activity per week with the lowest mortality

Posting time:2022-10-06 02:16:28

The length of the most "extended life" exercise is determined! 5-10 hours of moderate physical activity per week with the lowest mortality

Article source: Swagpp Mays Medical

The most "life extension" exercise duration is determined! Harvard University surveyed 110,000 people, moderate physical activity for 5-10 hours a week, and the lowest mortality rate!

Exercise is the easiest and most valuable way to invest in yourself. However, it is not an easy task for many otaku and otaku or urban migrant workers to find a sport they like and stick to it. Since the flag of "I will insist on exercising from tomorrow" was set up, it was just to slap the face. In fact, although there are thousands of reasons for not exercising, in the final analysis there is no escape from one word - lazy! But on the other hand, the benefits of exercise are countless, as long as you break through and move yourself, you can reap the health benefits. According to the latest WHO guidelines, adults should get at least 150-300 minutes of moderate-intensity aerobic exercise or at least 75-150 minutes of vigorous-intensity aerobic exercise per week, or an equivalent combination of the two. In conversion, 5 days a week, 30-60 minutes of Compendium of Materia Medica with Liu Genghong every day, or 3 days a week, 25-50 minutes of swimming or cycling each time, you can reach the target. But doing the above level of exercise is only just reaching the "healthy bottom line". In order to maximize and sustain health benefits, how long do you need to exercise the most "life-sustaining"? Recently, research scholars from Harvard University answered this question: If you can consistently adhere to 300-600 minutes of moderate physical activity per week, or 150-300 minutes of vigorous physical activity, or an equivalent combination of the two, and the lowest related to the risk of death. That is, when the weekly physical activity reaches 2 times the WHO recommendation, the maximum health benefits can be achieved! The study was published in Circulation. Researchers collected 116,221 participants from two prospective cohorts, the Nurses' Health Study (NHS) and the Health Professionals Follow-up Study (HPFS), and conducted Number of follow-up up to 26 years (≈ 1/4 of lifetime). To unify and quantify physical activity, the researchers calculated the total weekly MET-hours of each participant to determine their activity intensity and duration. Among them, moderate physical activity (MPA) is activities with <6METs, including walking, low-intensity exercise, weightlifting, and aerobics, etc.; while vigorous physical activity (VPA) is activities with ≥6METs, including walking, running, swimming, cycling, etc. Exercise and other aerobic exercise, play tennis or squash, work outdoors, climb stairs, etc. Based on the above definitions, the researchers calculated the total weekly physical activity of each participant and used this classification to compare the health effects of exercise. From the perspective of vigorous physical activity (VPA): the results show that, compared with people who adhere to the concept of "life is stillness", as long as the weekly physical activity can reach the WHO recommendation (75-149min/wk VPA), all-cause mortality, heart rate Vascular and non-cardiovascular mortality would be reduced by 19%, 31%, and 15%, respectively. Associations between MPA/VPA and all-cause mortality, cardiovascular mortality, and non-cardiovascular mortality The mortality rate of the patients will be further reduced, and the life-sustaining ability of sports will be more fully revealed. Specifically, there would be a 21-23% reduction in all-cause mortality, a 27-33% reduction in cardiovascular mortality, and a 19% reduction in non-cardiovascular mortality. However, if you continue to increase the amount of exercise on this basis, when the VPA exceeds 300 minutes per week, the mortality rate cannot be further reduced. That is to say, even if you insist on high-intensity swimming/cycling for more than 50 minutes every day, the benefits will be maximized, but the health and cost-effectiveness will decrease. From Moderate Physical Activity (MPA): The same is true for MPA. Compared with people who do not perform MPA for a long time, if they can achieve the WHO recommended physical activity (150-224min/wk and 225-299min/wk MPA), all-cause mortality will decrease by 20-21%, and cardiovascular disease mortality will decrease by 22- 25%, and non-cardiovascular mortality would drop by 19-20%. When the amount of exercise reaches an MPA of 300-599 min/wk, which is 2-4 times the WHO recommendation, the mortality rate will be further reduced by 3-13%. Specifically, there will be a 26-31% reduction in all-cause mortality, a 28-38% reduction in cardiovascular mortality, and a 25-27% reduction in non-cardiovascular mortality, a health benefit even greater than 150-299min of strenuous physical activity. However, the health benefits did not continue to increase when the duration of exercise exceeded 600 minutes. The relationship between MPA at different times and all-cause mortality Therefore, instead of focusing on higher-intensity exercise in a shorter period of time, it is healthier to do some mild exercise continuously, such as aerobics for 50-100 minutes a day. , adhere to 6 times a week, the life-span is the most cost-effective! Of course, everyone’s favorite sports are different, and some people prefer to play ball, swim or run. If you can persist in exercising every week and reach 2-4 times the recommended amount, it will naturally be excellent. Combining the exercise of VPA and MPA: when the weekly MPA does not meet the WHO recommended standards, the duration of VPA exercise is associated with all-cause mortality, cardiovascular disease mortality, and non-cardiovascular disease mortality. There is a strong inverse relationship, that is, the longer the weekly commitment to vigorous exercise, the greater the reduction in the risk of death. However, when MPA reached the recommended amount, this inverse association weakened. In fact, it is well understood that both MPA and VPA can bring health benefits and belong to a synergistic relationship. As long as you move, whether you choose to dance, take a walk, or swim or ride, it will be much better than "staying still"! Effects of combined effects between MPA and VPA on various mortality risks Finally, the researchers further subdivided CVD in order to understand the impact of physical activity on specific diseases. At WHO-recommended levels of physical activity, especially vigorous physical activity, the risk of death from CVD, coronary heart disease, and stroke was reduced by 22%, 25%, and 14%, respectively. The health benefits still increased when the amount of exercise was 2-4 times the recommended level, and the risk of death was further reduced (but to a lesser extent). In summary, the mortality rate decreased when the WHO recommended amount of exercise (150-300 minutes of MPA or 75-150 minutes of VPA per week) was achieved, and when the amount of exercise reached 2-4 times the recommended amount (weekly 300-600 minutes of MPA or 150-300 minutes of VPA) will minimize the risk of death, with a 19-38% reduction in all-cause, cardiovascular and non-cardiovascular mortality. Sounds like a lot? In fact, after conversion, it is much better to do 1-2 hours of dancing/walking or 0.5-1 hour of swimming/cycling every day, exercise 5 days a week, and even 2 days to "lay a corpse". However, exercise is about perseverance! You can stick to it for a week, but what about 1 year, 10 years, 30 years? In fact, exercise can be "addictive"! Only by insisting on exercising and integrating exercise into our life can we truly experience the happiness brought by a healthy life. Hurry up and move with your family and friends~ Reference: doi: 10.1161/CIRCULATIONAHA.121.058162. Written | Edited by Swagpp | Swagpp

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