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IIn November, scientists identified the smallest amount of exercise needed to improve brain function. Today, in an effort to help us change our habits as little as possible while maximizing health benefits, another study offers even better information. An badysis in The British medical journal reports that incredibly short amounts of very easy exercises can have powerful effects.
In particular, these researchers in China have shown that activities such as gardening, walking or dancing in a non-vigorous environment, quiet 10 minutes to one hour per week was badociated with a 18% lower risk of death compared to people who did nothing. And the more people spent time doing these cooling exercises, the better they got out of it. People who were more than 150 minutes a week (at least 30 minutes each day of the week) had a 34% lower risk of death during the study.
In his article, the main author of the study, Dr. Bo Xi, an badociate professor at the School of Public Health of Shangdong University, and his co-authors write that their findings highlight a major point: All the exerciseseven the smallest, easiest, can have lasting benefits. An easy 10-minute workout may not help you distance a marathon runner, but can help you overcome your death.
"Currently, about 51% of US adults do not meet physical activity recommendations," they write. "Most adults can easily achieve very low levels of physical activity, such as 5 to 10 min / day, for example."
This study is based on data from 12 editions of the National Health Interview Survey conducted between 1997 and 2008. A total of 88,140 people aged 40 to 85 responded to these surveys by providing information on their health status. health, their level of leisure per week and a lot of vigorous activity – such as organized sports or running. When the authors adjusted for factors such as the level of intense physical activity practiced by participants and other risk factors such as BMI, smoking or alcohol consumption, they nonetheless found that a minimum of 10 minutes of physical activity per week was always badociated with a lower risk of death.
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But they specify that for whoever wants to intensify, they can aim higher. According to them, going stronger has "additional benefits" for the reduction of mortality – although they do not specifically put a percentage. It's also faster. In their badysis, they equate a minute of intense physical activity to about two minutes of leisure activity – which is also reflected in World Health Organization guidelines. The WHO guidelines suggest that people do at least 150 minutes of moderate-intensity aerobic exercise a week, which they call walking, dancing, gardening or swimming – or trying 75 minutes of vigorous exercise per week. The findings of this study are very much in line with these guidelines, but they also give people a little more leeway.
Even if you do not intend to take 150 minutes, changing them a bit can have an impact on the future.
Abstract:
Context: Evidence of the role played by very low or very high levels of leisure activity on the risk of all-cause or cause-specific mortality is limited. Our goal was to examine badociations of different levels of physical activity with the risk of all-cause mortality, cardiovascular disease (CVD) and specific cancers.
The methods: The data came from 12 waves of national health interview surveys (1997-2008) related to national death indexes up to December 31, 2011. A total of 88,140 eligible participants aged 40 at age 85 were included.
Results: Compared to inactive individuals, the risk of all-cause mortality was 18% lower than for individuals with physical activity between 10 and 59 min / week (risk ratio: 0.82, 95% confidence interval: 0). , 72 to 0.95). Those who reported one to two times (150 to 299 min / week) recommended leisure time in the PA had a 31% reduced risk (HR: 0.69, 95% CI: 0.63 to 0.75) of all-cause mortality. It is important to note that persistent benefits were observed in individuals performing PA 10 or more times (≥1500 min / week) at the recommended minimum level (HR: 0.54, 95% CI: 0.45-0). , 64). For 10-59, 150-299 and ≥1500 min / week of AP, the corresponding RP (95% CI) mortality from CVD was 0.88 (0.67 to 1.17), 0.63 ( 0.52 to 0.78) and 0.67 (0.45 to 0.99). ), respectively: cancer death rates were 0.86 (0.66 to 1.11), 0.76 (0.64 to 0.89) and 0.53 (0.39 to 0), respectively , 73). In addition, there was a greater reduction in all-cause and cause-specific mortality for moderate-to-severe PAs.
conclusions: We found that the beneficial badociation between PA and recreational mortality starts from a low dose. Exercising more vigorously could have additional health benefits.
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