Live longer by exercising more

That regular physical activity leads to a reduced risk of cardiovascular disease and a longer life is no longer a surprise to anyone. But is the recommended weekly amount of physical activity sufficient? A recent study shows that it could be stepped up a notch.

Live longer

A recent study, published recently in the American Heart Association journal Circulation, found that adults who engage in two to four times the currently recommended amount of moderate or vigorous physical activity per week live significantly longer. The study followed more than 100,000 people for a period of 30 years. The risk of premature death is reduced by 21 to 23 percent for people who engaged in two to four times the recommended amount of vigorous physical activity per week, and by 26 to 31 percent for people who engaged in two to four times the recommended amount of moderate physical activity per week.

150 minutes of moderate or 75 minutes of intensive exercise

We already knew that regular physical activity is linked to a reduced risk of cardiovascular disease and premature death. In 2018, the US Department of Health and Human Services recommended that adults engage in at least 150 to 300 minutes of moderate physical activity per week or 75 to 150 minutes of vigorous physical activity per week. A combination of both intensities naturally has a similar effect. The current American Heart Association recommendation is for at least 150 minutes of moderate physical activity per week or 75 minutes of vigorous physical activity per week.

Twice as much exercise, even healthier

Researchers analyzed 30 years of mortality data and medical records from more than 100,000 adults collected during two large studies between 1988 and 2018. Participants were 63 percent women, and more than 96 percent were white adults. The average age was 66, and the average body mass index (BMI) was 26, indicating overweight. Participants self-reported their physical activity by completing a questionnaire every two years. The publicly available questionnaires, updated and expanded every two years, included questions about health, doctor-diagnosed illnesses, family medical history, and personal habits such as cigarette and alcohol use and exercise frequency. Exercise data were reported 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. Vigorous activity included jogging, running, swimming, cycling, and other aerobic exercises. The analysis found that adults who did double the currently recommended time of moderate or vigorous physical activity each week had the lowest long-term risk of mortality.

Some other conclusions

• Participants who met the guidelines for vigorous physical activity had a 31 percent lower risk of death from cardiovascular disease and a 15 percent lower risk of death from other conditions.

• Participants who met the guidelines for moderate physical activity had a 22 to 25 percent reduced risk of death from cardiovascular disease and a 19 to 20 percent reduced risk of death from other conditions.

• Participants who performed two to four times the recommended amount of sustained vigorous physical activity (150 to 300 minutes per week) had a 27 to 33 percent lower risk of dying from cardiovascular disease and a 19 percent lower risk of dying from other conditions.

• Participants who performed two to four times the recommended amount of moderate physical activity (300 to 600 minutes per week) had a 28 to 38 percent lower risk of dying from cardiovascular disease and a 25 to 27 percent lower risk of dying from other conditions.

Intensive endurance training does not involve any additional risk

Moreover, no adverse cardiovascular health effects were found in adults who reported engaging in more than four times the recommended minimum activity levels. This is despite previous studies suggesting that long-term, intense endurance training—think marathons, triathlons, and long-distance cycling—increases the risk of adverse cardiovascular events, including myocardial fibrosis, coronary artery calcification, atrial fibrillation, and sudden cardiac death. The finding of this new study largely allays concerns about the potential harm of engaging in high levels of physical activity. However, it also does not provide an additional reduction in the risk of death.

Maximum benefit

This study demonstrates the importance of the right amount and intensity of physical activity throughout our lives for maintaining good health. It shows that maximum benefits can be achieved through moderate to high levels of moderate or vigorous activity, or a combination of both. People who perform less than 75 minutes of vigorous activity or less than 150 minutes of moderate activity per week can actively contribute to their health by consistently performing approximately 75 to 150 minutes of vigorous activity or 150 to 300 minutes of moderate physical activity. Training with the Milon Circle, a fully automatic circle with fitness equipment that allows you to train your whole body in six 35-minute workouts per month, is a perfect fit.