2.5 hours per week, which will prolong your life

Scientists have found out that is not necessarily going to the gym and a lot of practice to reduce the risk of heart disease and premature death.

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How much and how to move

Since 2003, Canadian scientists to 2010 conducted one of the largest researchThe effect of physical activity on mortality and cardiovascular disease in 130,000 people from 17 high-income, middle-income, and low-income countries: the PURE studyDevoted to the benefits of the movement.

Seven years scientists have collected data on physical activity, cardiovascular disease and overall mortality. The study involved more than 130,000 people 35-70 years from 17 countries with different levels of life.

It turned out that people who are physically active for at least 150 minutes per week, healthier than those who spend less time in traffic. Mobile people are less prone to heart attacks, strokes and other cardiovascular diseases, as well as have lower death rates from other causes.

Only 2.5 hours of physical activity per week reduces the risk of premature death by 28% and reduces the chance of heart disease - by 20%.

What is more important: the type of physical activity is not important. Lead author Scott Lear (Scott Lear) believes that health is not necessarily pay. Any activity, whether it is domestic work, physical work or hiking, effectively reduces the risk of premature death and heart disease.

Why sit harmful

Despite the many studies proving the need for physical activity, modern people move less and less. People often travel by car, spend more time in front of screens, less walking.

Meanwhile, the number of chronic diseases, associated with a sedentary lifestyle and obesity, is growing rapidly.

According to the dataHealth Effects of Overweight and Obesity in 195 Countries over 25 Years the medical journal New England, the extra weight affected death of four million people in 2015, all over the world (and it is 7% of all deaths). Most of these people died from cardiovascular disease, diabetes, kidney disease and cancer.

How to move more without allocating time for sports

Often people say they play sports hampered by a lack of time or money. However, in order to move a little more than 20 minutes a day does not necessarily allocate time to buy running shoes or gym membership.

Here are some tips from University of Toronto Professor Mike Evans (Mike Evans):

1. Plan your business meetings in the form of walks.
2. If you get to work by public transport, get off at the stop before.
3. During the lunch break go, instead of staying elsewhere.
4. Stop to go to the store by car, you walk.
5. If you are traveling by car, park away from the destination.
6. Do not use the elevator, go up the stairs.

According to Scott Lear said, the most active and healthy study participants move was part of everyday life: they walked a lot, moved to the work performed at home business.

And by the way, physical activity helps coping with stress.

Physical activity is good struggling with stress. I'm going back to work on the bike, and it greatly helps relieve stress accumulated during the day. I come home much more fresh than if sitting in the car, trying to deal with street traffic.

Scott Lear

One stop traversed on foot, two climbing stairs, evening walk instead of theater or café - you almost will not notice changes in their lives and at the same time reduce the risk of various diseases and premature of death.

see also

• The secret of longevity of the inhabitants of Sardinia →
• Why nature walks are useful for the brain →
• Price for a sedentary lifestyle is too high →