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Exercising much more than current guidelines significantly lowers mortality risks, according to a large study published Monday in the Journal of the American Heart Association. Circulationrejecting previous research that suggested participating in high-intensity endurance sports like marathons could lead to cardiovascular damage.
A man runs in Sandakphu National Park near Darjeeling, India, with views of Mount Everest.
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key facts
People who exercised two to four times more than the American Heart Association’s weekly minimum recommendation of 150 minutes of moderate activity had a 26% to 31% reduction in mortality risk, while those who exercised two to four times the recommendation of 75 minutes of moderate activity. vigorous activity exhibited a reduction in mortality risk from 21% to 23%, the study found.
The peer-reviewed study funded by the National Institutes of Health looked at the self-reported activity of 100,000 adults over a 30-year period.
Meeting activity guidelines also had significant, albeit smaller, benefits: People who got 150 minutes of moderate exercise a week had a 20% to 21% reduction in mortality risk, while people who exercised vigorously for 75 minutes had a 19% reduction in mortality risk.
The study found that the greatest benefit in reducing mortality occurs when engaging in 150 to 300 minutes of vigorous exercise per week or 300 to 600 minutes of moderate activity, or a combination of both.
Crucially, the study found no link to adverse cardiovascular health effects for those who exercised more than four times the recommendations for moderate and vigorous activity, offsetting previous studies that suggested there may be a limit to the benefits of exercise or even a detrimental effect of excessive exercise in extreme cases.
key background
decades of research has found that regular exercise can help you live longer. A meta-analysis of 16 studies published worldwide in the British Journal of Sports Medicine in January found that performing 30 to 60 minutes of weekly resistance exercise is associated with a 15% decrease in all-cause mortality. A study published earlier this month in the Journal of the American Medical Association showed the effects that strength training can have and found that there may be a link between lower muscle mass and cognitive decline in older adults.
pivotal appointment
Harvard University researcher Dong Hoon Lee, one of the paper’s authors, said in a statement that the observed lack of association between higher levels of exercise and harmful health risk “may reduce concerns about the possible deleterious effect of participating in high levels of physical activity observed in several previous studies.”
Other readings
Lower Muscle Mass Linked to More Pronounced Cognitive Decline, Study Suggests (Forbes)
Strength training 30 to 60 minutes a week can help you live longer, studies say (Forbes)
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