Circulation: Exercise this number per week with the lowest risk of death

Introduction: Nowadays, exercise has become an important way for people to maintain youthful vitality and health, but we must remember that "exercise should be in moderation.

A few days ago, #girls dancing for 2 hours a day causes muscle dissolution# was on the hot search on Weib.

Coincidentally, in a recent study published on Circulation, entitled "Long-Term Leisure-Time Physical Activity Intensity and All-Cause and Cause-Specific Mortality: A Prospective Cohort of US Adults", more than 100,000 people were Combined, the researchers explored the association between exercise duration and risk of deat.

The 2018 Physical Activity Guidelines for Americans recommend maintaining at least 150 to 300 minutes per week of moderate-intensity physical activity, 75 to 150 minutes per week of vigorous physical activity, or an equivalent combination of the tw.

Figure 1 Research results (source: ^[1] )

For the study, researchers from Harvard and other institutions analyzed 116,221 adults from two large prospective .

Association between moderate-intensity exercise and risk of death:

■ Participants who met the guidelines' minimum recommended intensities had a 20%-21% lower risk of all-cause mortality, a 22%-25% lower risk of death from cardiovascular disease, a 22%-25% lower risk of death from cardiovascular disease, 19%-20% lower risk of death;

■ When the duration of moderate-intensity exercise reaches 2-4 times the minimum recommended amount, the risk of death is further reduced by 3%-13%;

■ When the duration of moderate-intensity exercise was more than 4 times the minimum recommended duration of the guidelines, the risk of death did not decrease furthe.

The relationship between vigorous-intensity exercise and risk of death:

■ Participants who met the guidelines' minimum recommended intensities had a 19% lower risk of all-cause mortality, a 31% lower risk of cardiovascular death, and a 15% lower risk of non-cardiovascular mortality compared with participants who did not exercise vigorously;

■ When the duration of vigorous-intensity exercise was 2-4 times the minimum recommended guideline, participants' risk of death was further reduced by 2-4%;

■ Participants did not have a further reduction in the risk of death when vigorous-intensity exercise was more than 4 times the minimum recommended duration of the guidelines

To sum up, research shows that the optimal amount of exercise per week should be 2-4 times the minimum recommended amount of the US exercise guidelines, that is, about 150-300 minutes of vigorous-intensity exercise and about 300-600 minutes of moderate-intensity exercise per wee.

Original source:

Lee DH, Rezende LFM, Joh HK, et a.