The results of a new study have confirmed the incremental value of exercise in reducing the risk of death. Exercise equivalent to 10,000 steps on at least 5 days of every week (BodyWHealth Golden Rule #1) is the optimal strategy for WHealth!
The study, published online in the prestigious Journal of the American Medical Association (JAMA), showed that 450 minutes of moderate exercise per week (or 225 minutes of high intensity exercise) results in a substantial 37% decrease in the risk of death. There is a tiny additional decrease in risk from exercising for longer periods, but the benefit appears to plateau after 450 and 225 minutes respectively. The current Physical Activity Guideline for Americans of 150 minutes of moderate exercise or 75 minutes of intense exercise, which is lower than the BodyWHealth guideline, drives a significant (but lower) decrease of 20% over no exercise at all.
Researchers from the National Cancer Institute, the American Cancer Society, Johns Hopkins University, the Karolinska Institute and Harvard Medical School explored data from 661,137 American and European adults over a 14-year period.
The magic number appears to be 450 minutes of exercise per week. If you do the math, this equates very closely to the magic 10,000 steps on at least 5 days per week. Exercise influences the balance of inflammation in the body, and has been shown to reduce heart disease, diabetes and cancer. It is not essential to either walk or run. Many different exercise forms provide the same calorie burn, and there are handy charts available that will help you calculate the equivalent duration required to achieve the same health benefits.
Step out for a longer, healthier life. That’s BodyWHealth!