Physical exercise is essential to maintaining health and well-being. After all, keeping you moving regularly prevents the onset of chronic diseases, keeps you from gaining weight and also contributes to mental health. But how much time should you allocate in your day to exercise? A recent study seems to have found the answer.
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Research published in the journal Jama Network suggests that 20 minutes of moderate to intense physical activity daily is enough to reduce the health problems that most commonly land people in hospital.
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“Replacing 20 minutes per day of sedentary time with 20 minutes per day of physical activity was associated with a significant reduction in the risk of a wide range of conditions,” the study authors stated. The work was led by researcher Eleanor Watts from the University of Edinburgh.
Understand how physical exercise helps increase life expectancy
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Exercises that strengthen bones and muscles are essential to avoid diseases and other health problems. In addition to improving balance, exercising at least twice a week is one of the secrets to longer life expectancy and aging better.
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A study conducted by researchers at Tohoku University in Japan showed that 30 to 60 minutes of muscle-strengthening exercises per week are sufficient.
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According to the research results, the risk of premature death among people who move is between 10% and 17% lower than the risk of death among sedentary people.
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Exercises that use your body weight, such as weight training and crossfit, are some recommendations. In addition, activities such as tai chi and yoga are recommended to strengthen bones and muscles.
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Keeping the body active also helps improve menopausal and post-operative outcomes and can help prevent bone fractures, for example. In addition, it helps increase energy and improve mood and sleep.
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According to experts, people who exercise for at least half an hour a week show a reduced risk of death, heart disease and cancer. One hour per week of muscle-strengthening activities has also been linked to a lower risk of diabetes.
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Muscle and bone mass in the human body reaches its peak before the age of thirty. From this age onwards, natural decline begins, meaning that individuals who start exercising at an early age will have increased bone and muscle strength throughout their lives.
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People who exercise after the age of 30 reduce the body’s natural loss, are able to maintain bone and muscle strength and live a much better life.
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