Research shows that the more exercise, the better, just 22 minutes a day.

The Buenos Aires Economic News Network of Argentina published an article on March 27th, saying that with the spread of the pandemic, the sedentary life in the world soared to an unprecedented level, and people around the world reconfigured their daily lives and habits related to happiness and health. Facts have proved that exercise is good for the human body. Doctors from all over the world recommend that exercise combined with good diet and sleep hygiene is the way to improve the quality of life, and they even call exercise "the vaccine of the 21st century".

However, like dieting, exercise is also a controversial issue. Once we start the routine in the gym, we always ask ourselves, what is the best exercise duration that can show the effect in the short to medium term? Should I go to the gym every day? Is it useful to run 5 kilometers every other day? How to combine aerobic exercise with bodybuilding?

The fact is that there seems to be a trend towards unification recently. Perhaps this "paradigm" does not pursue perfect muscle effect, nor can it be guaranteed to be the secret of losing weight. This is a kind of high-intensity training, which aims to achieve the quality and quantity of life, in other words, the most desired and frequently mentioned longevity in the healthy world.

As we all know, the mentality of "the more the better" in exercise has become a thing of the past: you don’t need to spend an hour doing strenuous exercise every day to maximize the benefits you will get. In contrast, a new study published in the biweekly Journal of the American Medical Association, Internal Medicine, found that people who do 150 minutes of moderate or strenuous exercise every week are lower in all-cause mortality. In other words, you only need about 22 minutes of physical exercise every day to get the benefits of longevity.

In order to determine the best time to exercise every week, the researchers collected data from 403,000 adults who participated in the national health follow-up survey (conducted from 1997 to 2013).

Subsequently, the researchers analyzed the self-reported exercise of this group of adults to see which exercise habits are related to longer life expectancy and lower disease incidence. The analysis results show that compared with the total amount of exercise, people who have a higher proportion of strenuous exercise (such as running or high-intensity interval training) have a lower risk of death due to various reasons such as cardiovascular disease and cancer. People who do at least 150 minutes of moderate to vigorous exercise every week are most likely to live a long and healthy life.

Another scientific research conducted by researchers at Harvard University in the United States has broken a myth about exercise for the elderly. Many people think that it is necessary to slow down the pace of physical activity with the age over 60. But the fact is that the body should not "retire" from sports activities. Research shows that the elderly no longer sit on the sofa all day or travel by means of transportation, but increase physical activity, which may be beneficial to longevity and health.

"Lack of physical exercise will destroy everyone’s good state, and orderly regular exercise can keep this state." Gabriel Rappmann, a cardiologist and lifestyle medicine expert, said.

"Don’t forget, we are still in a pandemic, and the sedentary lifestyle of the global population has increased. There are fitness applications that compare people’s walking steps in the pandemic with the data in 2019 and find that people’s average daily steps have decreased by nearly 38%. " He added.

"Science and technology have increased our sedentary lifestyle, so the World Health Organization says that doing more than 150 minutes of physical exercise every week can prolong our life. Why? Because a sedentary lifestyle will destroy our health. Sedentary is obviously related to many diseases, such as cognitive impairment, coronary heart disease, cerebrovascular disease, hypercholesterolemia, type 2 diabetes, osteoporosis, colon cancer, breast cancer, lung cancer and endometrial cancer. " Rappmann pointed out.

Source: Reference News Network