Light exercise might not be enough to help prevent early death, but new research suggests activity that makes you sweat could significantly lengthen your lifespan.
A team of researchers followed 204,542 people for over six years, and compared those who participated in moderate activity to those who also incorporated vigorous exercise, James Cook University reported. The findings showed those who exercised vigorously had a between 9 and 13 percent reduced risk of mortality.
The study participants were split into three groups: those said none of their physical activity was vigorous; those who reported that up 30 percent of their activity was vigorous; and those who said they more than 30 percent of their exercise was vigorous.
"The benefits of vigorous activity applied to men and women of all ages, and were independent of the total amount of time spent being active," said lead author Klaus Gebel from James Cook University's Centre for Chronic Disease Prevention. "The results indicate that whether or not you are obese, and whether or not you have heart disease or diabetes, if you can manage some vigorous activity it could offer significant benefits for longevity."
The researchers said the findings highlight the need for clinical and public health guidelines to put more emphasis on the importance of vigorous exercise. The World Health Organization currently advises adults to perform at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week.
"The guidelines leave individuals to choose their level of exercise intensity, or a combination of levels, with two minutes of moderate exercise considered the equivalent of one minute of vigorous activity," said Melody Ding from University of Sydney's School of Public Health. "It might not be the simple two-for-one swap that is the basis of the current guidelines."
While those who participated in the most vigorous activity had the lowest mortality risk, the findings suggest even small amounts of intense physical activity can reduce death risk.
"For those with medical conditions, for older people in general, and for those who have never done any vigorous activity or exercise before, it's always important to talk to a doctor first," Gebel warned. "Previous studies indicate that interval training, with short bursts of vigorous effort, is often manageable for older people, including those who are overweight or obese."
The findings were published in a recent edition of the journal JAMA Internal Medicine.
