Cathie WallaceThe 2018 physical activity guidelines suggest that adults should participate in moderate exercise or vigorous movement each week or a mix of both. However, recent studies indicate that exceeding these recommended activity levels can significantly reduce mortality risk. This should inspire and motivate individuals to push their physical limits and strive for more than the minimum. Moderate exercises include walking and weightlifting, while vigorous activities encompass running, cycling, and swimming.
A recent study analyzed data from a large group of U.S. adults who self-reported their leisure-time physical activity—exercise done outside of work—using a validated questionnaire multiple times over several decades. The findings revealed that exceeding the minimum vigorous physical activity recommendations considerably decreased the risk of death from cardiovascular issues. Similarly, those who exercised beyond the moderate activity guidelines experienced significant health benefits.
Participants who performed above the recommended amount of moderate physical activity experienced a notably lower risk of overall mortality and cardiovascular disease mortality. Moreover, they showed a reduced risk of death from non-cardiovascular causes.
Adults who exceeded the vigorous activity recommendations by a substantial margin enjoyed lower all-cause mortality rates. The study also noted a marked decrease in cardiovascular and non-cardiovascular mortality for these individuals.
The Benefits of Combining Activity Levels
The study emphasizes that people who maintain appropriate moderate and vigorous physical activity during their leisure time significantly reduce their mortality risk. It found that higher vigorous activity levels correlated with lower mortality rates, even among those with lower moderate activity levels. However, this was different for those already engaged in high levels of moderate exercise. Combining medium to high levels of both vigorous and moderate activities can result in substantial mortality reduction.
Additionally, less active individuals—engaging in minimal vigorous or moderate activity weekly—could significantly reduce mortality by incorporating even modest amounts of exercise. Meeting the moderate and vigorous activity baseline can effectively lower cardiovascular disease mortality.
Another study in a reputable medical journal shows that brief, vigorous physical activities, such as fast walking or stair climbing, are linked to a lower cancer risk.
Age and Its Influence on Activity Choices
While younger people tend to choose more vigorous activities, older adults often opt for moderate levels of exercise. However, the study found no evidence that one type of activity is better for older adults. This suggests that individuals can choose the kind of physical activity that best suits their preferences and capabilities, and both vigorous physical activity and moderate exercise can effectively improve health in generally healthy older adults.
The Safety of High-Intensity Exercise
It’s well-known that regular light to moderate physical activity prevents cardiovascular disease. Although previous research suggested that long-term, high-intensity endurance exercises might lead to adverse effects like myocardial fibrosis and sudden cardiac death, this study provides reassurance that sustained, vigorous physical activity does not negatively impact cardiovascular health. This should instill confidence in those considering high-intensity exercise, although further research is needed to confirm these findings.
