We know that regular exercise is good for one’s health and wellbeing, but how much is needed to decrease the risk of premature death? A recent study spanning 45 years looks at the optimal amount of exercise for increased longevity as well as other factors that contribute to a longer, healthier lifespan.
Researchers in the study assessed data of more than 11,000 sets of adult twins from the Finnish Twin Cohort. The amount of physical activity study participants had was assessed through questionnaires given in 1975, 1981 and 1990. Participants were placed into four groups: sedentary, moderately active, active and highly active. And participants’ mortality was monitored until 2020, a span of 45 years.
Here are the key takeaways from the study:
- At the end of the study, lead researcher Ms. Anna Kankaanpää and her team found that over a third, nearly 40%, of participants from the sedentary group died by the mortality follow-up in 2020, which was the largest percentage of the four groups.
- Participants in the active groups had between 15% and 23% lower all-cause mortality risk when compared to the sedentary group.
- The scientists also found that participants in the sedentary and highly active groups experienced accelerated biological aging compared with the moderately active and active groups.
- The researchers also looked at other lifestyle factors, including body mass index (BMI), health status, alcohol use and smoking status. They concluded that reduced death risk is largely accounted for not only by regular, long-term exercise but also by other health-related factors. An overall healthy lifestyle that includes regular physical activity helps to extend a person’s life.
What can I do?
- Being active is associated with decreased mortality. Interestingly, researchers found that both the sedentary and highly active groups experienced accelerated biological aging compared with the moderately active and active groups. Previous studies have shown that long-term high-intensity endurance exercise (e.g. marathons, triathlons, long-distance bicycle races) may cause adverse events such as myocardial fibrosis, coronary artery calcification and atrial fibrillation as well as sudden cardiac death. More research is needed to determine the reason behind this. The upper limit of exercise is still unclear. So, for adults to gain the most benefit from exercise, aim for moderate-intensity aerobic activity such as brisk walking, light jogging, hiking, doubles tennis, riding a bike on level ground, etc., 30 to 60 minutes per session, 5 sessions a week. Remember to include muscle-training exercise (aka weight training exercise) 2 or more times a week. Activities should work all the major muscle groups of your body- legs, hips, back, chest, abdomen, shoulders and arms. Muscle-strengthening activities should be done in addition to your aerobic exercise.
- Studies show that for optimal reduction in all-cause mortality and cardiovascular risk, a person should walk around 9000 and 7000 steps daily, respectively. Dr. Cheng-Han Chen, a board certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Heart & Vascular Institute, Saddleback Medical Center in Laguna Hills, CA, notes that there have been studies in the recent years showing that “there is kind of a leveling off (of) the benefits (of exercise). These studies have shown that after a certain amount of walking- around 7000 or 8000 steps a day- the benefit levels off,” he explains. “So it’s not like if you walk 20,000 steps a day, you’re better off if you walk 7,000 steps a day.”
- The researchers also warned that engaging in regular physical activity does not eliminate the adverse effects of unhealthy lifestyle habits. Some people who are physically fit may excuse their unhealthy lifestyle choices, thinking that exercise can counteract them (e.g. “If I exercise, I can continue smoking because exercise counteracts the ill effects of smoking.”). But, the researchers found that exercising regularly does not offset an unhealthful diet, smoking, alcohol and drug use. Just because you exercise does not mean you should not ignore health conditions such as high blood pressure, diabetes or high cholesterol. It is important to look at health holistically and to address all factors that drive optimal health and longevity.
If you are interested in personalized anti-aging solutions or increasing longevity, click here to learn how Dr. Yik can help you.
SOURCES:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10274991/
https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.121.058162
Dr. Ardyce Yik ND 
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