Physical activity is important for several reasons. It helps in maintaining a healthy weight, reduces the risk of chronic diseases such as diabetes and heart disease, and improves our mental health.

However, many people wonder how much exercise they need to do to reap these benefits. In this article, we will discuss the link between physical activity and early death and how much exercise is required to reduce the risk of early death.

Physical Activity and Early Death

A study published in the journal Lancet found that physical inactivity is responsible for more than 5 million deaths worldwide each year. This is a staggering number, and it highlights the importance of being physically active.

The study also found that even a small amount of physical activity can reduce the risk of early death.

How Much Exercise Do We Need?

So, how much exercise do we need to reduce the risk of early death? According to the World Health Organization (WHO), adults aged 18-64 should engage in at least 150 minutes of moderate-intensity aerobic physical activity throughout the week.

This can be accomplished in 30 minutes a day, five days a week. Alternatively, adults can engage in 75 minutes of vigorous-intensity aerobic physical activity throughout the week, or an equivalent combination of moderate and vigorous-intensity activity.

In addition to aerobic activity, adults should also engage in muscle-strengthening activities on at least two days per week. This can include activities such as lifting weights, doing push-ups, or doing yoga.

The Benefits of Exercise

The benefits of exercise go beyond reducing the risk of early death. Regular physical activity can also:.

Reduce the risk of developing chronic diseases such as heart disease, diabetes, and some types of cancer
Improve heart and lung function
Increase muscle strength and flexibility
Improve balance and lower the risk of falls in older adults
Reduce symptoms of depression and anxiety
Improve cognitive function

Tips for Getting Active

If you are not currently active, it can be difficult to know where to start. Here are some tips to help you get moving:.

Start slowly and gradually increase the duration and intensity of your activity
Find an activity that you enjoy, such as dancing, swimming, or hiking
Get a friend or family member to join you for accountability and motivation
Make physical activity a part of your daily routine, such as taking a walk after dinner
Consider joining a fitness class or hiring a personal trainer for guidance and support

Conclusion

Physical activity is important for maintaining a healthy lifestyle and reducing the risk of early death.

Adults should aim for at least 150 minutes of moderate-intensity aerobic physical activity per week, along with muscle-strengthening activities on at least two days per week. Remember that it’s never too late to start being active, and small changes can make a big difference.