Exercising regularly not only strengthens your muscles but also reduces the risk of various health problems like obesity, heart disease, stroke, and certain cancers.

But did you know that exercise can also decrease your risk of death by up to 47%? Yes, you read that right! Multiple studies have shown that regular physical activity, even if it’s just walking, can significantly increase your lifespan. In this article, we’ll discuss how exercising can decrease your risk of death and what types of exercises you should consider doing.

The science behind it

A study conducted by researchers at the National Cancer Institute found that individuals who engaged in moderate to vigorous physical activity for at least 150 minutes per week had a 31% lower risk of dying from any cause compared to those who were physically inactive. Furthermore, those who exercised for 150-299 minutes per week had a 37% lower risk, and those who exercised for 300 minutes or more per week had a 47% lower risk of death.

Another study conducted by the Harvard School of Public Health found similar results.

They found that individuals who engaged in 30 minutes of moderate-intensity exercise, such as brisk walking, five days a week had a 19% lower risk of death compared to those who were inactive. Furthermore, individuals who engaged in 60 minutes of moderate-intensity exercise five days a week had a 39% lower risk of death.

So how does exercise decrease the risk of death? Exercise helps to reduce inflammation, improve cardiovascular health, and boost the immune system. It also has a positive impact on mental health by reducing stress and anxiety.

Additionally, exercise can improve the quality of your sleep, which is essential for overall health and well-being.

The best exercises to decrease your risk of death

Now that we know how exercise can decrease your risk of death, let’s discuss which exercises you should consider doing. Here are some of the best exercises that can help to improve your overall health:.

1. Walking

Walking is one of the most accessible and simplest forms of exercise. It can be done anywhere, at any time, and does not require any equipment.

Walking is an excellent low-impact exercise that can help to improve cardiovascular health, reduce the risk of chronic diseases, and improve mental health. Aim to walk for at least 30 minutes a day, five days a week.

2. Cycling

Cycling is a great way to improve cardiovascular health, especially if you’re looking for a low-impact workout. Cycling can also help to improve leg strength and tone muscles.

Consider cycling as an alternative to driving short distances, such as to work or to the shops.

3. Swimming

Swimming is a fantastic form of exercise that works your entire body. Swimming is low-impact and can help to improve cardiovascular health, increase muscle strength, and improve flexibility. Consider swimming as a low-impact alternative to running.

4. Strength training

Strength training is essential for building muscle mass and improving bone density. As we age, we begin to lose muscle mass, which can lead to a decrease in our metabolism.

Strength training can help to increase muscle mass and metabolism, which can lead to a healthier body. Aim to do strength training exercises, such as lifting weights, resistance bands, or bodyweight exercises, two to three times a week.

Conclusion

Exercise is an excellent way to improve your overall health and decrease your risk of death. Regular physical activity, even if it’s just walking, can significantly increase your lifespan.

Aim to exercise for at least 150 minutes per week, and consider doing a combination of exercises that work different parts of your body. Remember, it’s never too late to start exercising, so start small and gradually increase the intensity and duration of your workouts, and you’ll soon see the benefits to your health and well-being.