According to Research, Here's How Much Exercise It Takes to Live Longer
The 2018 physical activity guidelines for Americans recommend a minimum of 150 to 300 minutes per week of moderate physical activity (MPA), 75 to 150 minutes/week of vigorous physical activity (VPA) or an equivalent combination of both. However, it has remained unclear whether higher levels of long-term VPA or MPA are, independently and jointly, associated with lower mortality. Can exercise really help you live longer?
A prospective cohort study was performed with a sample population of 116,221 adults in the United States from 1988 to 2018. Detailed self-reported leisure-time physical activity was assessed with a validated questionnaire and repeated up to 15 times during the follow-up. Valid data from the study was analyzed.
The conclusion of the study determined the nearly maximum associated with lower mortality was achieved by performing 150 to 300 minutes/week of long-term leisure-time VPA, 300 to 600 minutes/week of long-term leisure-time MPA, or an equivalent combination of both.
What does this mean? Well, it means the maximum benefit for longevity seems to be from regular exercise at a vigorous level for 150 to 300 minutes per week, a moderate level for 300 to 600 minutes per week or a combination of the two, which I think is most ideal. If you plan to exercise most days a week, let's say, six days with one rest day. For optimal health benefits, you should try to work up to 25 to 50 minutes a day of vigorous exercises or 50 to 100 minutes per day of moderate exercise, or a combination of the two.
This may seem like quite an undertaking for someone who does not already exercise regularly. And to be honest, it is! Instead of jumping right into it and trying to reach these numbers on week one, set small goals. Start with trying to get 10 minutes a day in of any exercise, a walk around the block, for example. Once you reach that goal step it up a bit further to a longer walk, then consider joining a gym or performing an exercise routine at home. As you keep reaching these new goals you can work up to more intense exercise and longer durations. Don't forget to check with your health care provider before beginning an exercise routine of any kind!
Dave Bearss, P.T., D.P.T., C.S.C.S., T.P.I., is a physical therapist who specializes in sports medicine and is a Certified Strength and Conditioning Specialist. He sees patients at the Campus Ridge Building, located on the campus of MyMichigan Medical Center Midland. To schedule an appointment, call the office at (989) 837-9100.
