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Study: 2.5 Hours of Exercise a Week Lowers Risk of Death

It’s no surprise that exercise can help you live a longer life, but the amount you do can really make a difference.

To tell the truth, I’m not a big exerciser. I mean, I walk a lot during an average day and I try to eat pretty healthy. But, when it comes to a structured exercise routine, I don’t have one, do you?

According to the American Heart Association, only about one in five adults and teens get enough exercise to maintain good health. Being more active can help all people think, feel and sleep better and perform daily tasks more easily.

Time for a change.

Personally, I think it’s time for me to make a change and the information in a recent study suggests it doesn’t have to consume all of my free time.

In this study I found that exercising for two and a half hours or more a week can dramatically lower the risk of death. That breaks down to less than 30 minutes a day or to put it in more practical terms, it’s less than watching a single rerun of Young Sheldon.

The more the better.

The more exercise, the better. If I get really motivated, two to four hours of moderate exercise each week was shown to reduce cardiovascular-related deaths by 40% and deaths of all causes by 30%.

“This finding may reduce the concerns around the potential harmful effect of engaging in high levels of physical activity observed in several previous studies,” said researcher Dong Hoon Lee.

Recommendations for Adults

  • Start Slowly

    Aerobic ExercisingGet at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.

  • Build Up As You Go

    Weight LiftingAdd moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.

  • Just Do Something

    Running

      Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
  • The More You Commit, The More Benefits

    Swimming

      Gain even more benefits by being active at least 300 minutes (5 hours) per week. Increase amount and intensity gradually over time.