🏋🏾 How Much Exercise Do You Need To Live Longer?
Massive new study reveals the magic number!
🧪 BODY LAB BIG STORY
We're all well aware that consistent exercise is a good idea for our health and well-being. It’s the kind of advice you get from doctors, parents, and that one annoyingly fit friend! But while we can all agree on the general idea, the real question is far more specific: What's the magic number of minutes of moderate or vigorous physical activity needed to lower the risk of mortality?
🖋️ BODY LAB BREAKDOWN
While the 2018 physical activity guidelines of the US Department of Health and Human Services recommend that adults engage in at least 150 to 300 minutes per week of moderate exercise, 75 to 150 minutes each week of vigorous movement or an equivalent combination of both intensities, a new study published in the journal Circulation found that if adults do more than the recommended amount, it can materially lower their risk of death.
The study, which tracked 116,221 individuals over a 30-year period, found that working out two to four times beyond the minimum vigorous physical activity recommendations led to a lower risk of death from cardiovascular disease. Those who worked out two to four times above the moderate physical activity recommendations—about 300 to 599 minutes each week—saw the most benefit.
Participants who performed two to four times above the recommended amount of moderate physical activity had a 26% to 31% lower all-cause mortality and a 28% to 38% lower risk of cardiovascular disease mortality. On top of that, there was an observed 25% to 27% lower risk of non-cardiovascular disease mortality, the study highlighted.
💪🏽 HOW YOU LEVEL UP
Think of the standard exercise guidelines as the bare minimum for your health. While that’s a great start, you can truly level up your longevity by pushing past that goal! By simply going for that extra walk, run, or bike ride, you could lower your risk of all-cause mortality by as much as 31% and significantly reduce your risk of cardiovascular disease. The data shows that adding this extra effort is a scientifically proven way to achieve a longer and healthier life!
🗞️ BODY LAB BRIEFS
☕ You’re not making choices, your habits are
WHAT: Ever feel like you’re running on autopilot? Guess what, you probably are! A new study published in Psychology & Health reveals that a remarkable two-thirds of our daily actions are driven by habit, not conscious choice. “Our research shows that while people may consciously want to do something, the actual initiation and performance of that behavior is often done without thinking, driven by non-conscious habits” said Benjamin Gardner, Professor in Psychology, University of Surrey and co-author of the study.
WHY: The findings may have broader implications for public health and wellness interventions. The researchers recommend that initiatives designed to help people adopt new behaviors, like exercising or eating healthier, should focus on building new, positive habits. Additionally, for breaking bad habits, they suggested strategies that disrupt “triggers”, or those that create entirely new routines.
🚶🏽 Pick up the pace! Walking faster can extend your life
WHAT: A new study from the University of Chicago reveals that walking just a little faster could be the key to aging well. Researchers found that older adults who increased their walking pace by just 14 steps per minute significantly improved their physical abilities and functional capacity — their ability to walk longer distances.
WHY: According to study lead Dr. Daniel Rubin, by shifting from a casual stroll to a brisker walk, older adults can stay active, independent, and energized in daily life. "People who haven't experienced frailty can't imagine how big a difference it makes to be able to not get tired going to the grocery store or not need to sit down while they're out," Rubin said, adding that by “ increasing your walking pace judiciously can yield even greater results.”
🍷 Alcohol is still dancing in your liver…even after you quit
WHAT: Turns out excessive alcohol puts your liver into a weird state of limbo, like a computer glitch you just can't seem to resolve! According to researchers at University of Illinois Urbana-Champaign, too much alcohol traps your liver cells in a loop where they can't regenerate or function properly — even after you quit drinking. The researchers found that the limbo state is caused by inflammation interfering with the cells' ability to make new proteins.
WHY: The liver has a remarkable ability to regenerate itself after damage or partial removal. However, it loses that ability in patients with alcohol-associated liver disease -- the leading cause of liver-related mortality worldwide, resulting in roughly 3 million deaths annually.
⏩ BODY LAB QUICK HITS
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