10 minutes a day reduces mortality by 7%! Study: No matter how little exercise you do, it helps
Adding 10 minutes of exercise a day can reduce mortality
Exercise is very important for health, but modern people often lack time to exercise due to lifestyle and internal and external factors, which leads to an increased risk of various chronic diseases and affects body functions. In fact, for exercise to be beneficial to the body, it does not necessarily need to be exercised for a long time every day. An American study pointed out that exercising for 10 minutes a day can reduce mortality.
The study was published in the medical journal “JAMA Internal Medicine”. The research team used the U.S. “NHANES” database to track 4,840 participants who wore exercise recording devices for 10 years, and created a model to estimate the death of the participants. Rate.
Research results show that regardless of lifestyle pattern, additional exercise can extend lifespan. Increasing exercise for 10 minutes a day can reduce the mortality rate by 6.9%; exercising for 20 minutes a day is equivalent to a 13% reduction in mortality; exercising for 30 minutes a day can reduce the mortality rate by 16.9%.
The research team claimed that if adults over 40 years old increased their moderate-intensity physical activity (MVPA) by 10 minutes a day, approximately 110,000 deaths could be prevented each year. However, the actual wearing time of the monitoring equipment in this study was only one week, which may not fully reflect changes in physical activity time. Observational studies cannot determine the inevitable causal relationship between the two.
Aerobics 150 minutes per week Weight training 2 times per week
In order to stay healthier and live longer, what is the optimal amount of exercise per week? I-Min Lee, professor of epidemiology at Harvard’s TH CHAN School of Public Health, pointed out that 150 minutes of moderate-intensity exercise per week is the optimal goal. Instead of sitting still for long periods of time and only exercising heavily on weekends, Lee recommends breaking down the 150 minutes into 30 minutes of exercise every day, using brisk walking, climbing stairs, anything that can increase breathing and heart rate.
In addition, the American Exercise Guidelines recommend that adults can perform strength training targeting all major muscle groups twice a week, including weight lifting, push-ups, sit-ups and other actions. Studies have found that just 30 to 60 minutes of weight training per week can reduce the risk of death from cancer and heart disease by about 10%-20%.
Lee said that strengthening muscle exercises can improve physical function, help improve glucose metabolism, maintain a healthy weight, and reduce adverse cardiovascular risk factors such as high blood pressure. According to Harvard Medical School, resistance training 2-3 times a week can prevent falls, maintain bone health, lower blood sugar, and improve balance. You can also practice squats, lunges, or use elastic bands to exercise at home.
Exercise helps fight depression and obesity, helps improve mood and fights stress.
Many studies have shown that the benefits of exercise are not limited to a single disease, but also have an important impact on mental health. In fact, people who sit for long periods of time have a 44% higher risk of depression. Another study found that for people with mild to moderate depression, practicing 90 minutes of exercise per week can have similar effects to antidepressant drugs, helping to release brain chemicals such as dopamine and serotonin, helping to improve mood and Fight stress.
Many people are looking for the “best way to exercise.” It is generally recommended that aerobic exercise and weight training should not be neglected. Especially for those who are losing weight, long-term aerobic exercise can help burn calories and reduce fat, while weight training can improve the ratio of lean muscle tissue to fat in the body and strengthen skeletal muscles.
It is worth mentioning that the suitable exercise programs for everyone are different. The best way to lose weight is to exercise that can be continued, the heart rate is increased and the fun is enjoyed. The real focus is to stop sitting for a long time and start exercising as soon as possible.
source:
Exercise & Fitness - Harvard Health Publishing
For longevity, aim for 150 minutes of weekly exercise
Estimated Number of Deaths Prevented Through Increased Physical Activity Among US Adults
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