Save your life by getting a little bit of a sweat every day
A vigorous physical activity that makes you sweat and breathes deeply is one of the keys to avoiding an early death, a research on large Australian of middle-aged and older adults has found.
Over 200,000 people have been observed by researchers for more than six years, and compared those who took only moderate activity such as mild swimming, social tennis, mild walking with those who took some vigorous activity such as running, jogging, competitive sport. They found that those who took some vigorous activity has the risk of mortality lower from 9%-13% than those who took moderate activity.
“The benefits of vigorous activity applied to men and women of all ages, and independent of the total amount of time spent being active. The results indicate that whether or not you have the age-related disease, heart disease, or diabetes, if you can manage some vigorous activity it could offer better benefits for longevity,” said Dr. Klaus Gebel from Center for Chronic Disease and Prevention (James Cook University)
Dr.Melody Ding from University of Sydney’s School Public Health said the results indicate that there must be more encouraging in clinical and public health guidelines to take vigorous activities.
“The guidelines show the individuals to choose their level of exercise intensity, or a combination of levels, with the rate of 2 minutes of mild exercise considered the equivalent of 1 minute of vigorous activity,” Dr Ding said.
Current advice from World Health Organization (W.H.O) and health specialist in countries including Australia, USA, and the UK is at least 150 minutes (2 hours 30 minutes) of mild activity or 75 minutes (1 hours 15 minutes) of vigorous activity per week.
An important notice for older people in general, for those who never or rarely done any vigorous exercise before, and for those in treatment, always talks to a doctor first. Short & repeated training with some short bursts of vigorous effort, is often manageable for older people, including those who are obese or overweight.