Research reveals how much 'moderate' 'moderate' is
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It is said that 'moderate exercise' is necessary for health and longevity, but it has not been clear until now how much this 'moderate' amount is. It is said that 'excessive exercise is bad for your body', but a new study has revealed how much exercise per week is 'moderate'.
The Right Dose of Exercise for a Longer Life --NYTimes.com
The 'appropriate amount' is fixed for medicines to avoid illness, but unlike medicines, it is difficult to determine the 'appropriate amount' for exercise that is also said to reduce the risk of illness. It is generally said that 150 minutes of exercise per week is required to maintain good health, but 'minimum amount of exercise is required, ideally how much' and 'how much exercise is harmful to the body'. There were many unclear points such as 'Will it be?' And 'What kind of exercise is more effective?'
However, when the research team of the National Cancer Institute and Harvard University conducted research based on the data of 661,000 people, mainly middle-aged people, the answer to the above question was derived.
Researchers first stratify the data of 661,000 people by the amount of exercise per week for each person, and those who do not exercise at all are exercising more than 10 times the currently recommended amount of exercise. Divided into people. In addition, 'exercise 10 times or more of the currently recommended amount of exercise' means that you are exercising for 25 hours or more a week.
Comparing their health data with death records for the last 14 years, it goes without saying that the group with the highest risk of premature life was 'no exercise at all.' Surprisingly, however, it was found that even in the group that 'did not reach the recommended amount of exercise but did some exercise', the risk of early life was 20% less than that of the non-exercise group. And the group who exercised exactly the recommended amount of 150 minutes a week had a 31% lower risk of death than the group who did not exercise at all. People in this group are said to have been able to live relatively long with a healthy body.
On the other hand, the mortality risk of the group who walked 450 minutes weekly, which is about 3 times the recommended amount, was 39% lower than that of the group who did not exercise at all, and the recommended amount of exercise was performed despite the 3 times the amount of exercise. The result was not much different from the group I was going to. In addition, the mortality rate of those who exercised more than 10 times the recommended amount was about the same as those who exercised exactly the recommended amount. In other words, although the result was that 'excessive exercise is bad for your health', the effect of exercise begins to gradually decline when a certain amount is exceeded, and finally it reaches the point where it does not change from the recommended amount.
by Pam loves pie
In another study, health survey data for 200,000 Australians were examined to find out how much strenuous exercise and amount of exercise was appropriate. Researchers have compared health survey data with mortality statistics and found that a recommended amount of exercise, '150 minutes a week,' can reduce the risk of premature life, even with the gentle walking method. I understand. At this time, if 30% of the 150 minutes of exercise per week is changed to intense exercise, the mortality rate will decrease further by 9%, and if 30% or more is spent on intense exercise, the mortality rate will decrease by 13%. In other words, there was no result that 'vigorous exercise increases mortality'.
Of course, there are individual differences, but what can be derived from the above two studies is that it cannot be said that 'excessive exercise is bad for the body.' To live long with a healthy body, 'exercise 150 minutes a week, of which 20 to 30 minutes should be vigorous.'
in Note, Posted by darkhorse_log