Exercise 90 minutes a day to reduce your mortality risk

WWe already know that exercise is positively related to longevity, as well as that the oldest healthy people on the planet prefer to record their minutes of physical activity. But new research now tells us how much exercise you need to do every day to add years to your life.

A study published in Circulation Last month, the magazine analyzed the behavior of more than 116,000 people over 30 years and found that exercising according to the minimum physical activity guidelines recommended by the US Department of Health and Human Services (HSS). vigorous per week: Reduces risk of all-cause mortality by 21 percent.

Additionally, the study found that going beyond these minimum guidelines further reduced the risk of all-cause mortality. People who engage in four times the minimum amount of moderate activity, the equivalent of 90 minutes per day, reduced their risk of all-cause mortality by an additional 13 percent, or a total of 34 percent. And they are the ones who are getting the most benefit from the exercise in this sense.

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

The study’s findings are a “very large effect,” according to Dr. Sarkisian, but she also doesn’t think it means everyone necessarily has to go to the gym for that long every day. “I don’t think people should start feeling a lot of pressure on themselves to go out there and start doing 90 minutes every day,” she says. “You don’t have to be running a mile in eight minutes. You can go out and walk at a moderate pace and still get a substantial benefit.”

Being more active every 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, such as bicycling, yoga, or even yard or housework such as pushing a lawnmower or mopping floors, according to the HSS. Given how many activities count toward your total goal, 90 minutes seems more manageable, especially if you take a page out of the Blue Zones workbook.

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