Aerobics, cardiovascular, flexibility, muscle strength or resistance exercises. There are many types of exercises that can be done to stay fit and protect health.
However, not all of them provide the same benefits nor can all of them be carried out by the same population.
A study carried out by researchers from the University of South Australia shows that exercising regularly promotes a long and healthy life, but if this exercise is also cardiovascular it can reduce death and disease by almost 20 percent.
What is the exercise that reduces the risk of death by up to 20%
The good thing is that cardiovascular exercise is within the reach of anyone, its access is easy since most of the associated activities do not require a financial outlay and, on the other hand, everyone can practice it.
Running, cycling, swimming or climbing stairs can reduce the risk of death from any cause by 11 to 17 percent, say the researchers who published their research in British Journal of Sports Medicine (BJSM).
Thus they state that for every 1 MET (Resting Metabolic Unit) increase in cardiorespiratory fitness (the amount of energy used to sit quietly) a person can also reduce their risk of heart disease by 18 percent.
Composed of 26 systematic reviews with meta-analyses representing more than 20.9 million observations from 199 unique cohort studies, it is the first study to compile all scientific evidence that analyzed the prospective link between cardiorespiratory fitness and health outcomes among Adults.
Lead author Professor Grant Tomkinson of UniSA says cardiorespiratory fitness is probably the most important type of fitness for good health. “Cardiorespiratory fitness (or CRF) is the ability to perform physical activity over a long period of time, such as running, cycling, and swimming,” he explains.
“In this study we found that prolonged cardiorespiratory fitness is strongly and consistently associated with all types of premature death and incident diseases, spanning heart failure, depression, diabetes, dementia and even cancer. “We summarized the evidence linking CKD to numerous health outcomes and found that those with low levels of CKD are much more likely to die prematurely or develop chronic conditions such as heart disease in the future,” he highlights.
And, he adds, “Specifically, we found that every 1 MET increase in CRF, which is the amount of energy used when sitting quietly, reduced the risk of premature death from any cause and heart failure by 11 to 17 percent. % and 18%, respectively.
For most people, a 1 MET increase in CRF can be achieved through a regular aerobic exercise program. Therefore, in his opinion, the message is quite simple: if you exercise a lot, then your risk of dying prematurely or developing diseases in the future is reduced. If you avoid exercise, your health may be affected.
Cardiorespiratory fitness is an important marker of health status
Chronic health conditions are a persistent cause of poor health, disability and premature death.
The study sends a strong message to public health that cardiorespiratory fitness is an important marker of health status. “Clearly, cardiorespiratory fitness is an important factor in good health. If you’re already exercising, this is good news; But if you know you need to improve your fitness and movement, this is a timely reminder,” the researchers say.
Walk briskly, 150 minutes a week
People can make significant improvements through additional moderate physical activity, such as brisk walking, at least 150 minutes a week. And as they improve their physical fitness, their risk of death and illness will decrease.
“But the responsibility for improvement should not rest solely with the individual, it should also be routinely assessed in clinical and public health practice, so that we can help people improve their health outcomes. “Through regular assessments, physicians and exercise professionals could better identify adults at highest risk of premature death and initiate exercise programs aimed at increasing CRF through regular physical activity,” the research notes.
It is generally associated with a lower risk of premature mortality, incident chronic diseases (i.e. hypertension, heart failure, stroke, atrial fibrillation, dementia and depression) and a poor prognosis in those with existing chronic diseases.
