You’d be hard-pressed to find a man who doesn’t know that exercise is vital for good health. But a new study found even more specific evidence that inactivity can increase your mortality risk.
The long-term benefits of exercise
A team of researchers from Norway looked at the physical activity of adults for three different periods: 1984-1986, 1995-1997 and 2006-2008.
The scientists also studied a group of people that did lots of exercises so they could compare the mortality risk.
The researchers found that adults in the low activity group:
- had a nearly threefold increased risk of death from cardiovascular disease
- were twice as likely to die from all causes
- could have cardiovascular benefits just from doing a little bit of exercise
“Physical fitness is more important than the amount of exercise,” says lead researcher Dr. Trine Moholdt of the Norwegian University of Science and Technology. “Clinicians should individualize their advice and help people do even smaller amounts of activity that will improve fitness—this includes all types of exercise that make you breathe heavily.”
But exercise doesn’t just decrease your risk of premature death. It also keeps your organs and cognitive function in good shape.
Reducing your cardiovascular risk
So, what exactly should you be doing to decrease your chances of developing cardiovascular disease? The American Heart Association recommends the following:
- Aim for at least 150 minutes of exercise each week. This means moderate-intensity activities, such as swimming, dancing, cycling or brisk walking.
- Try not to sit down for extended periods of time, which can compound the problem and cancel out the benefits of physical activity.
- Eat more fruits, vegetables, whole grains, nuts, legumes and fish.
- Reduce your intake of salt, processed meats, fried foods, and saturated fats.
- Avoid tobacco.
- Aim for a healthy weight.
According to the American Heart Association, only half of adults in the United States get enough exercise.
