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Thread: New study finds lowest risk of death was among adults who exercised 150-600 minutes/w

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    New study finds lowest risk of death was among adults who exercised 150-600 minutes/w

    I probably exercise 250 minutes/week. Although that is just my exercise program. I walk throughout the day typically getting between 12,000 and 16,000 steps along with that.

    Note: there is a canary in the coal mine even for athletes- high levels of lipoprotein (a). And that is genetic. Since around 50% of those who die of a heart attack have normal cholesterol numbers, it is believed lipoprotein (a) is the bigger culprit. Clearly for athletes who are going to have decent cholesterol numbers more often than not.

    New study finds lowest risk of death was among adults who exercised 150-600 minutes/week

    Research Highlights:

    • An analysis of physical activity and medical records for more than 100,000 people over 30 years found that individuals who performed the U.S. Department of Health and Human Services’ currently recommended range of duration of moderate (150-300 minutes/week) or vigorous physical activity (75-150 minutes/week), respectively, had an observed 20-21% and 19% lower risk of mortality from all causes.
    • Individuals who performed two to four times the amount of recommended physical activity (150-600 minutes/week) were observed to have further reductions in mortality from all causes.
    It is well documented that regular physical activity is associated with reduced risk of cardiovascular disease and premature death. In 2018, the United States Department of Health and Human Services’ Physical Activity Guidelines for Americans recommended that adults engage in at least 150-300 minutes/week of moderate physical activity or 75-150 minutes/week of vigorous physical activity, or an equivalent combination of both intensities. The American Heart Association’s current recommendations, which are based on HHS’s Physical Activity Guidelines, are for at least 150 minutes per week of moderate-intensity aerobic exercise or 75 minutes per week of vigorous aerobic exercise, or a combination of both.
    “The potential impact of physical activity on health is great, yet it remains unclear whether engaging in high levels of prolonged, vigorous or moderate intensity physical activity above the recommended levels provides any additional benefits or harmful effects on cardiovascular health,” said Dong Hoon Lee, Sc.D., M.S., a research associate in the department of nutrition at the Harvard T.H. Chan School of Public Health in Boston. ”Our study leveraged repeated measures of self-reported physical activity over decades to examine the association between long-term physical activity during middle and late adulthood and mortality.”

    ***

    The analysis found that adults who performed double the currently recommended range of either moderate or vigorous physical activity each week had the lowest long-term risk of mortality.


    The analysis also found:

    • Participants who met the guidelines for vigorous physical activity had an observed 31% lower risk of CVD mortality and 15% lower risk of non-CVD mortality, for an overall 19% lower risk of death from all causes.
    • Participants who met the guidelines for moderate physical activity had an observed 22-25% lower risk of CVD mortality and 19-20% lower risk of non-CVD mortality, for an overall 20-21% lower risk of death from all causes.
    • Participants who performed two to four times above the recommended amount of long-term vigorous physical activity (150-300 min/week) had an observed 27-33% lower risk of CVD mortality and 19% non-CVD mortality, for an overall 21-23% lower risk of death from all causes.
    • Participants who performed two to four times above the recommended amount of moderate physical activity (300-600 min/week) had an observed 28-38% lower risk of CVD mortality and 25-27% non-CVD mortality, for an overall 26-31% lower risk of mortality from all causes.

    In addition, no harmful cardiovascular health effects were found among the adults who reported engaging in more than four times the recommended minimum activity levels.


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    I walk and do light exercise often enough to put me in the lower range of this study.
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    Quote Originally Posted by RMNIXON View Post
    I walk and do light exercise often enough to put me in the lower range of this study.
    That is great!
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    Before I retired my level of exercise was way up there as I did calistenics with 6 classes a day and my stairmaster 5 days a week for 30-40 min a day. Now its just weights, curl ups, stretching and about 210 minutes of the stairbstrd each week. At 67 its more work now. And the Fla heat is a mofo in my garage so I have to get out there early. Movement is certainly the key to good health. I see people on golf carts and rascals ( i know some have to have them) but just walking is much better than that. I have to say that I learned long ago that weights are good for the retired set. A 90 yr old taught me that about 20 yrs ago.

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    Quote Originally Posted by stephenpe View Post
    Before I retired my level of exercise was way up there as I did calistenics with 6 classes a day and my stairmaster 5 days a week for 30-40 min a day. Now its just weights, curl ups, stretching and about 210 minutes of the stairbstrd each week. At 67 its more work now. And the Fla heat is a mofo in my garage so I have to get out there early. Movement is certainly the key to good health. I see people on golf carts and rascals ( i know some have to have them) but just walking is much better than that. I have to say that I learned long ago that weights are good for the retired set. A 90 yr old taught me that about 20 yrs ago.
    In my glory days of yore I was religious regarding my workouts, cardio, strength , stamina , nutrition , my passion at the time -tennis etc,

    I had balls of gold , felt I'd never grow old.

    It was in a time when you knew that time was still your friend.


    Somewhere along the way I simply stopped most of them in an almost simultaneous manner .
    I'm yo.
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    Quote Originally Posted by stephenpe View Post
    Before I retired my level of exercise was way up there as I did calistenics with 6 classes a day and my stairmaster 5 days a week for 30-40 min a day. Now its just weights, curl ups, stretching and about 210 minutes of the stairbstrd each week. At 67 its more work now. And the Fla heat is a mofo in my garage so I have to get out there early. Movement is certainly the key to good health. I see people on golf carts and rascals ( i know some have to have them) but just walking is much better than that. I have to say that I learned long ago that weights are good for the retired set. A 90 yr old taught me that about 20 yrs ago.
    Yes, weight training will prevent oldsters from losing lean muscle mass. If you lose too much of that your health goes into the $#@!ter really fast.
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    Quote Originally Posted by Cotton1 View Post
    In my glory days of yore I was religious regarding my workouts, cardio, strength , stamina , nutrition , my passion at the time -tennis etc,

    I had balls of gold , felt I'd never grow old.

    It was in a time when you knew that time was still your friend.


    Somewhere along the way I simply stopped most of them in an almost simultaneous manner .
    You can get them back. Slow and smart. Avoid injury at all cost.
    ΜOΛΩΝ ΛΑΒΕ


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    Quote Originally Posted by Peter1469 View Post
    You can get them back. Slow and smart. Avoid injury at all cost.
    Thanks for the encouraging words. All but the tennis is simply a matter of small changes that result in compounded gains then repeat.

    The only thing that I'll never incorporate back into the fold is tennis. My eye to hand coordination is not where it needs to be for the game at this point. The last time I played I broke my wrist in what was basiccally a disproportionate attempt to compensate for it.

    IOW, I'm getting older lol
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    Quote Originally Posted by Cotton1 View Post
    Thanks for the encouraging words. All but the tennis is simply a matter of small changes that result in compounded gains then repeat.

    The only thing that I'll never incorporate back into the fold is tennis. My eye to hand coordination is not where it needs to be for the game at this point. The last time I played I broke my wrist in what was basiccally a disproportionate attempt to compensate for it.

    IOW, I'm getting older lol
    So far as fitness goes, dropping tennis is no big deal. It is basically a high intensity interval training event. You could do the same sort of thing on the treadmill, bike, or elliptical. Again, careful with that sort of thing. Work your way back up to it.
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    Quote Originally Posted by Peter1469 View Post
    So far as fitness goes, dropping tennis is no big deal. It is basically a high intensity interval training event. You could do the same sort of thing on the treadmill, bike, or elliptical. Again, careful with that sort of thing. Work your way back up to it.
    I will take heed to that advice.

    I wouldn't want to do an Isaac Hayes and end up D.O.A on top of my own treadmill.

    Especially on a school night
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