Exercising Beyond the Standard Guidelines Could Extend Your Life
Increasing your weekly exercise time could extend your lifespan and shield you from cardiovascular disease, according to a massive study.
A study published in the journal Circulation offered insights into just how much exercise is needed to significantly reduce the risk of death.
And as it turns out, more might be better.
The findings suggest that you might want to do more than just the bare minimum recommended by doctors to maximize your chances for a longer, healthier life.
This massive study, which tracked over 116,000 adults for up to 30 years, found that people who consistently engaged in higher levels of physical activity (well above the recommended amounts) had a notably lower risk of death from all causes, including cardiovascular diseases.
Exercising Beyond the Guidelines
Current guidelines suggest that adults should aim for at least 150 to 300 minutes of moderate exercise (like walking), or 75 to 150 minutes of vigorous exercise (like running or swimming), every week.
However, the Circulation study revealed that people who doubled or even quadrupled these amounts saw the most significant reductions in mortality.
Specifically, those who engaged in 300 to 599 minutes of moderate exercise each week had a 26% to 31% lower risk of death from all causes—and up to a 38% lower risk of dying from cardiovascular diseases.
The Power of Combining Activities
This study also suggests that combining moderate and vigorous activities can provide nearly maximum benefits in terms of mortality reduction.
The study notes that any combination of medium to high levels of vigorous (75 to 300 minutes per week) and moderate physical activity (150 to 600 minutes per week) "can provide nearly the maximum mortality reduction," which is about 35% to 42%.
Small Steps Can Make a Big Difference
For those who struggle to find time for structured exercise, the study also found that small, vigorous bursts of activity in daily life—like fast walking or climbing stairs—can help reduce the risk of certain types of cancer.
So, whether you're already active or just getting started, the message is clear: more exercise can lead to a longer, healthier life. And while the current guidelines are a great starting point, pushing yourself a bit further could be the key to unlocking even greater benefits.
Creative Ways to Clock More Exercise Time
There are many ways to squeeze more exercise time into your day, and you probably already know the classics. Take the stairs instead of the elevator, park further away from the store, etc.
Here are some creative strategies you might not have thought of:
Dance During Chores: Turn cleaning into a dance party. Put on some upbeat music and dance while vacuuming, dusting, or doing the dishes.
Use a Desk Bike: Invest in a small, portable bike that you can pedal while working at your desk or watching TV.
Incorporate Walking Meetings: Suggest walking meetings at work instead of sitting in a conference room. This can be especially effective for one-on-one discussions.
Do "Exercise Snacks": Take short 5-10 minute breaks throughout the day to do quick exercises like jumping jacks, push-ups, or a brisk walk around the block.
Active Commute: If possible, try to walk, jog, or bike for at least part of your commute. For example, get off the bus one stop earlier or park further from your destination.
Socialize Actively: Instead of meeting friends for coffee, suggest a walk in the park, a hike, or a game of tennis.
Set Reminders: Set an hourly reminder on your phone to stand up, stretch, or do a quick lap around your workspace every hour.
Play with Pets: Engage in active play with your pets, like throwing a ball or running around with them in the yard. Good for the body and the soul.
Morning Routine: Start your day with a 10-15 minute routine of stretching, yoga, or bodyweight exercises to wake up your muscles.
Use Activity Tracker: Wear a fitness tracker that reminds you to move if you've been inactive for too long. This can help you reach daily step goals and encourage you to add more movement throughout your day.
Play Fitness Games: Use a gaming console with fitness games to combine fun and exercise. It's a great way to get kids or other family members involved.
The takeaway: every extra minute of activity you can squeeze into your day could reward you tenfold later on in life!