Exercise 90 minutes a day to reduce your risk of death

WI already know that exercise is positively associated with longevity, as well as how the longest-living healthy people on the planet like to log their physical activity minutes. But new research now tells us how much exercise you need to do each day to add years to your life.

A study has been published circulation The journal last month looked at the behavior of more than 116,000 people over 30 years and found that exercise met the minimum physical activity guidelines recommended by the US Department of Health and Human Services (HSHS) — 150-300 minutes of moderate or 75-150 minutes of vigorous aerobic exercise per week. – Reduces your risk of death by 21 percent.

Furthermore, studies have shown that going above and beyond these minimum guidelines further reduces your risk of all-cause mortality. People who quadrupled the minimum amount of moderate activity—the equivalent of 90 minutes per day—lowered their risk of all-cause mortality by an additional 13 percent, or a total of 34 percent. And they are the ones benefiting the most from exercise in this regard.

“It reinforces something we’ve known for decades,” says Catherine Sarkisian, MD, a doctor of geriatric medicine at UCLA Health. Exercise is associated with lower mortality because it prevents many conditions that cause or are associated with early death, from heart disease to high blood pressure to depression. “If [exercise] It was a pill, it would be the most popular pill in the world, because it has such a wide range of effects in so many different situations,” said Dr. Sarkisian.

Dr. Sarkisian says the study’s findings have “huge implications,” but he also doesn’t think they mean everyone should necessarily be hitting the gym for so long every day. “I don’t think people should feel too much pressure on themselves to get out there and start doing 90 minutes a day,” she says. “You don’t have to run an eight-minute mile. You can go out there and walk at a moderate pace and still get substantial benefits.”

Being more active each day instead of less is already a step in the right direction. And it’s worth remembering that other daily activities are considered moderately aerobic, including biking, flow yoga, and even yard or housework like mowing the lawn or shoveling floors, according to HSS. Considering how many activities count toward your total goal, 90 minutes seems more manageable, especially if you take a page from the Blue Zone exercise book.

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