Scientists have found the optimal time to exercise to reduce the risk of death

A large study of more than 116,000 people over 30 years found that 300 to 600 minutes of exercise per week is needed to reduce the risk of death. Enough even moderate physical activity (walk or gymnastics).

If you make the exercises more intense (swimming, run or cycling), then with the same benefit for the body, you can do just 150 to 300 minutes a week. This is 2.5-5 hours in 7 days, or, for example, an hour of activity every weekday.

According to researchLong-Term Leisure-Time Physical Activity Intensity and All-Cause and Cause-Specific Mortality: A Prospective Cohort of US Adultspublished in the scientific journal Circulation, a window of 150-600 minutes is most beneficial in terms of increasing lifespan.

The study looked at problems related, in particular, to the cardiovascular system. Scientists have tried to find out whether there are additional benefits or harmful effects from moderate or intense physical activity for her. The conclusions are as follows:

• 150-300 minutes of moderate physical activity per week resulted in a 20-21% reduction in the risk of all-cause mortality;
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• 75-150 minutes of intense activity - 19% risk reduction;
• up to 600 minutes of moderate activity per week - a decrease of 26-31%;
• the risk of cardiovascular diseases with moderate activity is reduced by 22-25%, and with intensive activity - by 31%.

Study authors notedthat the maximum health benefits come from moderate or vigorous exercise in both moderate and vigorous activity, as well as a combination of the two.

At the same time, scientists have not identified a health risk in excessive activity, but it also does not provide additional benefits. In other words, heavy exercise may not cause any harm, but there is not much benefit in reducing the risk of mortality from it.

How many minutes a week do you spend on physical activity? Write in the comments.