Are the weekly exercise guidelines actually effective at giving you a longer and healthier life? A study of over 250,000 men and women age 50 to 71 found that getting the recommended amount of moderate exercise (brisk walking for 30 minutes at a time, 5 days a week) cut risk of death by 27%. The recommended amount of intense exercise cut the risk of death by 32%. Those who reported getting any exercise also reduced their risk of death, compared to those who were inactive. This is the first large-scale study to show the effectiveness of the exercise guidelines. The study was published in the December 10, 2007 issue of the Archives of Internal Medicine.
Fit and Fat
The researchers looked at whether those with a high body mass index (indicating overweight or obesity) got the same benefits from exercise as their thinner counterparts. They found that those who were overweight had as much reduction in death risk as those who were lean. Exercise appeared to produce health benefits even if the person didn't lose weight. The study says, "This suggests the value of regular exercise in promoting longevity not just for normal weight individuals but also for those who are overweight or obese."Too Much TV or Internet? Exercise Still Protects
The researchers looked at whether those reporting more TV or video watching got the same benefit from exercise. They found no difference in risks for those who watched more than 2 hours of TV a day and those who watch less, but still got the recommended amount of exercise. If you enjoy sedentary activities, be sure to plan some time for exercise, too.Heart Disease and Cancer Deaths Reduced
Deaths from heart disease were especially reduced in those getting enough exercise. There was also a significant reduction in deaths from cancer, though the decreases was not as great.How Much Exercise Do You Need?
Getting any exercise each week produced a significant reduction in death risk, 20% overall. Achieving the goals for moderate exercise (brisk walking for 30 minutes, most days of the week) or intense exercise (20 minutes, three times a week) had greater effects. The study gives strength to the exercise guidelines for healthy adults and the exercise guidelines for adults over 65 from the American College of Sports Medicine and American Heart Association.
Source: Michael F. Leitzmann, MD, DrPH; Yikyung Park, ScD; Aaron Blair, PhD; Rachel Ballard-Barbash, MD;
Traci Mouw, MPH; Albert R. Hollenbeck, PhD; Arthur Schatzkin, MD, DrPH. "Physical Activity Recommendations
and Decreased Risk of Mortality." ARCH INTERN MED. VOL 167 (NO. 22), DEC 10/24, 2007.
