Knowing how much exercise is enough to live longer isn't something everyone knows. Experts suggest that simply maintaining a reasonable level of physical activity each week can help reduce the risk of disease and increase lifespan.
- Exercise for at least 150 minutes per week.
- An exercise level of 150-300 minutes per week is optimal.
- You don't need to do strenuous workouts; what's important is maintaining consistent, long-term exercise.
Exercise simultaneously impacts multiple systems in the body, creating a synergistic effect that helps extend lifespan. First, the cardiovascular system is improved by increasing its ability to pump blood and reducing pressure on the vessel walls. This reduces the risk of high blood pressure and heart disease, according to the health information website Everyday Health (USA).
Regular exercise significantly reduces the risk of premature death. PHOTO: PH created from Gemini
Exercise helps improve metabolism and reduce the risk of diabetes.
In terms of metabolism, exercise helps increase insulin sensitivity, thereby better controlling blood sugar and reducing the risk of diabetes. At the same time, physical activity also reduces inflammatory substances in the body, contributing to slowing down the aging process.
WHO recommends a weekly exercise timeframe.
According to the World Health Organization (WHO), adults should aim for at least 150 minutes of moderate-intensity exercise per week. For high-intensity exercise, 75 minutes per week is sufficient. If time and fitness permit, a combination of both is even possible.
At a moderate intensity level of 150 minutes per week, the cardiovascular system functions more efficiently and insulin sensitivity improves. In addition, chronic inflammatory responses are reduced. As a result, exercisers will live healthier and longer lives.
The optimal level of physical activity for a longer lifespan.
Starting with a minimum of 150 minutes per week of moderate-intensity exercise, increasing the amount of time spent exercising will continue to yield health benefits. Studies show that exercise levels between 150 and 300 minutes per week are optimal for improving longevity. Within this range, the risk of death continues to decrease significantly.
Exercising more is still beneficial, but the effectiveness gradually decreases.
When increasing to around 300 to 600 minutes per week, combining both moderate and high intensity, the benefits continue but the rate of improvement slows down. This is a common phenomenon in biology, where the body reaches a certain level of adaptation and no longer reacts as strongly as it did initially.
You don't need to exercise too intensely; consistency is key.
This shows that you don't need to exercise excessively or intensely to maximize longevity. More importantly, maintain a consistent level of physical activity that suits your individual fitness level.
An important point is that not everyone needs high-intensity exercise to live longer. Moderate-intensity activities such as brisk walking, gentle cycling, slow swimming, or housework can still provide significant health benefits if done regularly.
It's not just the number of minutes of exercise per week, but long-term consistency that determines longevity. People who maintain a regular exercise routine for many years tend to live significantly longer than those who exercise inconsistently or only for short periods, according to Everyday Health.