(Exercise) 3. Does exercising help you live longer? How much time should you spend exercising and to what extent?

 

 

Does exercising help you live longer?

 

2. What kind of exercise should I do to live longer? How much should I do?

 

3. It is a very meaningful question.

 

4. Biochemical variables and fluctuating factors are quite numerous, making it a somewhat challenging topic.

 

5. I am also unable to provide a clear answer.

 

6. It seems there is a correct answer, but there is no such thing as a definitive correct answer.

 

7. This is because the conditions, dietary habits, exercise environments, and implementation status vary greatly depending on the country and the target group.

 

8. It is difficult to simply say, "If you exercise like this, you will live longer," because it involves various variables.

 

According to one study, approximately 420,000 people

 

Results of an 8-year follow-up study targeting approximately 100,000 men and 220,000 women.

 

The group that exercised an average of 92 minutes per week (low-intensity exercise) had a 14% reduction in the risk of death and an increase in life expectancy by 3 years compared to the group that did not exercise.

 

For every additional 15 minutes of minimum daily exercise, the mortality rate decreased by 4%.

 

These results can be interpreted as applicable and helpful for all age groups, men and women, and individuals at risk of cardiovascular disease.

 

Minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study, Chi Pang Wen, Lancet, October 2011

 

14. In other studies

A total of approximately 66,100 men and women (average age 62, ranging from 21 to 98 years old).

Results from approximately 15 years of follow-up on over 11,600 deaths

 

Compared to the group that does not engage in physical activity (exercise)

It was observed that the group performing approximately 75 to 150 minutes of high-intensity aerobic exercise per week had about a 20% lower risk of death.

 

Moderate-intensity aerobic exercise (running) lasting between 16.150 minutes and 300 minutes was associated with approximately a 37% reduction in disease occurrence and mortality, yielding positive outcomes.

 

17. However, the upper limit of health benefits or longevity advantages from exercise beyond that level is unclear.

 

Regarding mortality rates, medical professionals actively recommended exercise to inactive adults.

 

Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationship, Hannah Arem, JAMA Internal Medicine. June 2015

 

19. The World Health Organization (WHO) is

Adults should engage in at least 150 to 300 minutes of moderate-intensity activity per week.

It is also recommended to perform 75 to 150 minutes of vigorous aerobic physical activity (aerobic exercise).

 

20. The United States has recently shown a rate of over 60% annually engaging in vigorous physical activity for 150 minutes or more.

 

The physical activity participation rate in East Asia and Southeast Asia is approximately 82.7%.

 

However, over the past five years, South Korea's compliance rate for physical activity has remained below 50%, decreasing significantly each year.

 

Trends in obesity, leisure-time physical activity, and sedentary behavior in Korean adults: Korea National Health and Nutrition Examination Survey from 2014 to 2021, Han Yoon-min, PLoS One, January 3, 2024, Seoul National University Research Team, Institute of Sports Science

 

23. The most important thing is action rather than words.

 

Let's move even just one step instead of a hundred words.

 

Exercising extends lifespan.

 

Let's become a well-maintained old car.