A study has shown that engaging in at least 150 minutes of moderate-intensity physical activity per week can reduce the risk of death from all causes by an average of 22%. In particular, the mortality prevention effect of exercise was greater among the elderly.

 

Professor David Martinez Gomez's team at the University of Madrid School of Medicine in Spain used health survey databases from the United States, the United Kingdom, China, and Taiwan to track the relationship between meeting 'Physical Activity Guidelines' and mortality risk across different age groups in 2,011,186 individuals aged 20 to 97 over an average of 11.5 years. During this period, a total of 177,436 deaths occurred.

The physical activity guidelines recommend 150 to 300 minutes of moderate-intensity physical activity and 75 to 150 minutes of vigorous-intensity physical activity per week. The research team pointed out that physical activity tends to decrease with aging, but the absolute risk of death increases, and the causes of death vary with age, although the physical activity guidelines are applied uniformly.

The analysis showed that individuals engaging in physical activity exceeding the recommended weekly exercise amount had a 22% lower risk of death compared to those who do not exercise. The protective effect against death was greater with increased exercise volume and was more pronounced among the elderly.

 

Compared to the group that does not exercise the recommended amount per week, the group that exercises the recommended amount has a 14% lower risk of death, and the group that exercises twice the recommended amount has a 22% lower risk. The groups that exercise three times, four times, and five times the recommended amount have risks that are 25%, 26%, respectively, lower.

When exercising beyond the recommended amount, the reduction in mortality risk by age group was 16% in the 20s and 22% in those over 80.

 

The research team stated that the association between physical activity and mortality risk remained consistent throughout the entire lifespan, which contrasts with the decreasing relationship between mortality risk and other factors such as education level, smoking, alcohol consumption, body weight, hypertension, and diabetes as people age. This supports the current guidelines that recommend the same amount of physical activity across all age groups.

Professor Gomez, the research author, stated, "Encouraging regular physical activity at all stages of adult life is essential for healthy aging and extending lifespan."

 

=============

150 minutes of physical activity equals one week.

It's roughly about 3 hours.

Can I exercise if I think about it for 3 hours a week?

It seems like there is, but the problem is that I don't do it well.