Cycling counts toward your weekly strenuous physical activity goal.

Here’s how many minutes a week of exercise can help prolong your life

It’s well known that consistent exercise is good for you, and a new study published in Circulation, the American Heart Association’s scientific journal, underscores this concept.

The study of 116,221 adults found that those who exceeded minimum standards for moderate or vigorous physical activity had a lower risk of premature death.

Current adult physical activity guidelines:

Current physical activity guidelines from the U.S. Department of Health and Human Services recommend that adults engage in 150 to 300 minutes of moderate physical activity, 75 to 150 minutes of vigorous physical activity per week “or an equivalent combination of the two,” the study noted.

The study defined moderate physical activity as walking, lifting weights and doing low-intensity exercise. It classifies sports like running, cycling and swimming as strenuous physical activity.

Those who exercised two to four times above the minimum lived longer.

Study participants self-reported their leisure time physical activity (thus not any physical activity at work or otherwise) via questionnaires over the course of 30 years.

From there, the study reported that those who exercised more than two to four times the minimum amount had a lower risk of dying from cardiovascular disease, as well as any other cause.

Specifically, the study reported that those who exercised 2 to 4 times above the moderate physical activity recommendation (about 300 to 599 minutes per week) benefited the most. Participants “reduced 26% to 31% in all-cause mortality and 28% to 38% [cardiovascular] mortality, and a 25% to 27% reduction in non-[cardiovascular]”According to the study, the mortality rate.

The study found that study participants who exercised 2 to 4 times above the vigorous exercise recommendation (about 150 to 299 minutes per week) had “a 21 to 23 percent reduction in all-cause mortality and a 27 to 33 percent reduction in all-cause mortality. [cardiovascular] Mortality, 19% lower[cardiovascular] mortality,” the study reported.

These numbers were compared with those who reported zero (or nearly zero) physical activity each week.

While weekly exercise is undoubtedly good for you, it should be noted that since study participants reported their own physical activity, there was room for error.

In addition, the results only showed an association between more physical activity and a lower risk of premature death. However, plenty of previous research has shown that exercise is extremely beneficial to our health – so it’s no surprise that this study found a correlation between physical activity and increased longevity.

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Cycling counts toward your weekly strenuous physical activity goal.

It’s not too late to reap the benefits of exercise.

If these findings inspire you, and you’re now interested in trying more intense cycling or walking for the first time, give it a try.

Just make sure you start slowly. Dr. Elizabeth C. Gardner, associate professor of plastic surgery and sports medicine at Yale University School of Medicine, said,Whenever you introduce a new activity into your workout routine…initially, start with a 10-minute [the] Activities, such as brisk walking, in an easier walk. “

This helps to slowly introduce new moderate or vigorous activities into your routine. From there, you can increase the duration or speed over the next few weeks, she notes.

Intense workouts require proper preparation to ensure your body is ready. You should make sure you’re well hydrated, eat something to refuel during your workout, and do a dynamic warm-up, Gardner says, “that activates the muscles you’ll be using during the activity of your choice,” she says.

Specifically, Gardner recommends that during your warm-up, replicate the movements you are about to perform. For example, do high knees before running or stretch your arms before a round of tennis.

It’s “a great way to make sure your muscles and joints are ready for exercise,” she says.

In addition to cardio, prioritize strength training.

“It’s also very important to supplement moderate-intensity exercise with strength training — it’s generally recommended that people do strength training twice a week,” Gardner said.

This helps increase muscle mass, maintain bone strength and maintain balance, she adds.

Also, weightlifting was classified as moderate physical activity in this study, so by doing strength training twice a week, you’ll be well on your way to meeting the minimum workout guidelines — or beyond.

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