Fitness

Walk to live longer

                                                     Blog By: Aishwarya Ghumekar

You know exercise is good for you. But do you know how good?

Just 75 minutes of brisk walking per week can mean a gain of 1.8 years of life after age 40, compared to people who don’t exercise, Those who completed 150 minutes of brisk walking a week lived 3.4 years longer. People who spent 450 minutes or more brisk walking per week added 4.5 years to their life expectancy. These longevity benefits were seen across gender and body mass indexes, including for the overweight and obese.

But normal-weight people who were active saw the greatest benefit, researchers observed. A healthy-weight person who reached the federal government’s recommended 150 minutes of moderate activity per week gained 7.2 years of life compared to people who were very obese and completed no physical activity.

To quantify the benefits of exercise, researchers pooled data from six prospective cohort studies, examining more than 650,000 subjects for an average of 10 years — and analyzing more than 82,000 deaths. Because physical activity was associated with a longer life expectancy across a range of weights and activity levels, researchers say this supports the idea that it’s never too late to start exercising for a longer, healthier life.

We need to do everything we can to maintain optimal risk factors so that we reduce the chances of developing cardiovascular disease and increase the chances that we’ll live longer and healthier.The studied risk factors :

 

  • A healthy BMI
  • At least 150 minutes of physical activity per week
  • Blood pressure below 120/80
  • Fasting blood glucose less than 100 mg/dL
  • Total cholesterol less than 200 mg/dL
  • A heart-healthy diet, which includes at least 4.5 cups of fruits and vegetables and three 1-ounce servings of whole grains every day; at least two 3.5-ounce servings of fish per week; less than 1,500 mg of sodium per day; and no more than 36 ounces of sugar-sweetened drinks per week.

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