{"id":14298,"date":"2019-09-23T23:57:03","date_gmt":"2019-09-23T23:57:03","guid":{"rendered":"https:\/\/www.healthymale.com\/squad\/?p=14298"},"modified":"2019-09-23T23:57:03","modified_gmt":"2019-09-23T23:57:03","slug":"20-years-without-exercise-doubles-death-risk","status":"publish","type":"post","link":"https:\/\/www.healthymale.com\/blog\/fitness\/20-years-without-exercise-doubles-death-risk\/","title":{"rendered":"20 Years Without Exercise Doubles Death Risk"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">You\u2019d be hard-pressed to find a man who doesn\u2019t know that exercise is vital for good health. But a new study found even more specific evidence that inactivity can increase your mortality risk.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h2><b>The long-term benefits of exercise<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">A team of researchers from Norway looked at the physical activity of adults for three different periods: 1984-1986, 1995-1997 and 2006-2008.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The scientists also studied a group of people that did lots of exercises so they could compare the mortality risk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The researchers found that adults in the low activity group:<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> had a nearly threefold increased risk of death from cardiovascular disease<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> were twice as likely to die from all causes<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> could have cardiovascular benefits just from doing a little bit of exercise<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u201cPhysical fitness is more important than the amount of exercise,\u201d says lead researcher Dr. Trine Moholdt of the Norwegian University of Science and Technology. \u201cClinicians should individualize their advice and help people do even smaller amounts of activity that will improve fitness\u2014this includes all types of exercise that make you breathe heavily.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But exercise doesn\u2019t just decrease your risk of premature death. It also keeps your organs and cognitive function in good shape.<\/span><\/p>\n<h2><b>Reducing your cardiovascular risk<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">So, what exactly should you be doing to decrease your chances of developing cardiovascular disease? The American Heart Association recommends the following:<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> Aim for at least 150 minutes of exercise each week. This means moderate-intensity activities, such as swimming, dancing, cycling or brisk walking.<\/span><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400;\"> Try not to sit down for extended periods of time, which can compound the problem and cancel out the benefits of physical activity.<\/span><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400;\"> Eat more fruits, vegetables, whole grains, nuts, legumes and fish.<\/span><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400;\"> Reduce your intake of salt, processed meats, fried foods, and saturated fats.<\/span><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400;\"> Avoid tobacco.<\/span><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400;\"> Aim for a healthy weight.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">According to the American Heart Association, only half of adults in the United States get enough exercise.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019d be hard-pressed to find a man who doesn\u2019t know that exercise is vital for good health. But a new study found even more specific evidence that inactivity can increase your mortality risk.\u00a0 The long-term benefits of exercise A team of researchers from Norway looked at the physical activity of adults for three different periods: [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":14329,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"footnotes":""},"categories":[397],"tags":[770,724],"class_list":["post-14298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-exercise","tag-health"],"_links":{"self":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/14298","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/comments?post=14298"}],"version-history":[{"count":0,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/14298\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/media?parent=14298"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/categories?post=14298"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/tags?post=14298"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}