Exercise may significantly reduce the risk of premature death, according to recent research, by as much as 40%.
Regular aerobic exercise has been shown to significantly reduce the risk of early death, according to a comprehensive analysis of physical activity from early adulthood onward. The study, which is the most extensive ever conducted, provides compelling evidence that maintaining an active lifestyle can lead to improved health and lower incidences of chronic diseases.
The findings suggest that regular aerobic exercise improves multiple aspects of health, with the main mechanisms including improved insulin sensitivity and glucose metabolism, enhanced cardiovascular health, reduced all-cause mortality, and long-term survival benefits.
Improved Insulin Sensitivity and Glucose Metabolism
Regular aerobic activity enhances the body’s ability to use insulin and regulate blood sugar, reducing the risk of type 2 diabetes and related mortality.
Enhanced Cardiovascular Health
Aerobic exercise strengthens the heart, improves circulation, and lowers blood pressure, collectively reducing the risk of heart disease, stroke, and cardiovascular mortality.
Reduced All-Cause Mortality
Large-scale studies have shown that people who meet recommended levels of aerobic exercise have significantly lower risks of dying from all causes, including cardiovascular disease and cancer. For example, engaging in 150 minutes of moderate or 75 minutes of vigorous activity per week is associated with a 30% lower risk of all-cause death and about a 40% reduction in cardiovascular mortality.
Long-Term Survival Benefits
Research indicates that maintaining regular aerobic exercise, especially over long periods (20 years or more), is particularly effective in extending lifespan and improving overall survival among older adults.
World Health Organization (WHO) Recommendations
The WHO recommends adults engage in at least: - 150 minutes of moderate-intensity aerobic physical activity per week, or - 75 minutes of vigorous-intensity aerobic physical activity per week, - Or an equivalent combination of both.
These amounts are sufficient to provide substantial health benefits and lower the risk of early death from all causes. Notably, even if physical activity is concentrated into one or two sessions per week (“weekend warriors”), the benefits for longevity are nearly as robust as those seen with more frequent, evenly distributed exercise.
The Benefits of Regular Exercise
The study found that regular physical activity may reduce the risk of an early death across all causes by up to 40%. People who engaged in more leisure-time physical activity saw a 27% drop in risk, while those who were previously inactive and began to exercise consistently saw a 22% drop in the risk of early death. The risk of cancer dropped by 25% for those who exercised regularly.
Starting Exercise Slowly
It's important to keep the body moving and find ways to enjoy being active, regardless of meeting exercise guidelines. For those new to exercise, it's recommended to start slowly and consult a doctor first.
For more guidance on easing into a healthy routine, consider signing up for CNN's Fitness, But Better newsletter series. With regular aerobic exercise, you can significantly improve your chances of living a longer, healthier life.
- Regular aerobic exercise may lead to a 25% reduction in the risk of cancer, as suggested by the study.
- Improvement in insulin sensitivity and glucose metabolism, one of the mechanisms through which regular aerobic exercise enhances health, can reduce the risk of type 2 diabetes and related mortality.
- Engaging in 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week is associated with a 30% lower risk of all-cause death and about a 40% reduction in cardiovascular mortality.
- The World Health Organization (WHO) recommends adults partake in at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity per week to provide substantial health benefits and lower the risk of early death from all causes.
