This is why Most People are Exercising Wrong & Reducing Lifespan by 31%

How a few minutes more could dramatically cut your Risk of Death

Author

My Longevity Experiment
October 06, 2024

An extensive 30-year study conducted by the Harvard T.H. Chan School of Public Health at Harvard University, involving over 116,000 participants, has identified an optimal range of physical activity for reducing all-cause mortality risk. The findings suggest that engaging in moderate physical activity for 300 to 600 minutes per week (5 to 10 hours) is associated with a significant reduction in the risk of death. For those opting for more intense exercise, 150 to 300 minutes per week (2.5 to 5 hours) yields similar health benefits.

The Sweet Spot for Physical Activity

The study’s results reveal that achieving a weekly exercise duration between 150 and 600 minutes can significantly extend lifespans and reduce mortality risk. This level of activity is associated with notable improvements in cardiovascular health, although exceeding these levels does not necessarily translate into additional benefits. Notably, the study emphasizes that while over-exercising does not appear harmful, it may not further lower the risk of early death.

Expert Insight

Dong Hoon Lee, a Research Associate and nutritionist at the Harvard T.H. Chan School of Public Health, highlighted the study's significance: "The potential impact of physical activity on health is great, yet it remains unclear whether engaging in high levels of prolonged, vigorous or moderate intensity physical activity above the recommended levels provides any additional benefits or harmful effects on cardiovascular health."

Current Physical Activity Recommendations

The U.S. Department of Health and Human Services currently recommends the following:

  • Moderate Physical Activity: 150-300 minutes per week (2.5 to 5 hours). Activities such as walking, calisthenics, slow cycling, or mowing the lawn fall into this category.

  • Vigorous Physical Activity: 75-150 minutes per week (1 hour 15 minutes to 2 hours 30 minutes). Examples include swimming, running, high-intensity interval training (HIIT), and fast cycling.

Lower Risk of Mortality: Study Findings

Participants who met the government’s exercise guidelines experienced a 20-21% reduction in mortality risk with moderate activity and a 19% reduction with vigorous activity. For those who increased their weekly moderate activity to 600 minutes, the risk of death fell further, dropping by 26-31%.

This suggests that individuals who incorporate up to 10 hours of moderate exercise—such as brisk walking, water aerobics, or biking on flat terrain—into their weekly routine could potentially reduce their risk of death from all causes by as much as 31%. This equates to approximately 1 hour and 25 minutes of moderate exercise daily.

Additional Findings

The study also found that following the current physical activity guidelines led to a reduction in cardiovascular disease risk, ranging from 22-25% for moderate activity and up to 31% for vigorous activity. Exceeding these guidelines in some cases offered additional risk reductions.

Dong Hoon Lee stated, “Our findings support the current national physical activity guidelines and further suggest that the maximum benefits may be achieved by performing medium to high levels of either moderate or vigorous activity or a combination."

Risks of Over-Exercising

Some studies have suggested potential risks associated with excessive exercise, such as an increased risk of arterial hardening in older adults who engage in three times the recommended activity levels. However, the present study found no health risks linked to high volumes of exercise, nor did it find significant additional benefits.

In other words, while engaging in excessive physical activity does not seem to cause harm, it also may not provide extra advantages in terms of reducing mortality risk.

Limitations of the Study

It is worth noting that 93% of the study's participants were Caucasian, which may limit the applicability of these findings to the general population. The researchers emphasized the need for further research to gain a more comprehensive understanding of the effects of physical activity across diverse demographic groups.

Overall, the findings suggest that aiming for 150-600 minutes of exercise per week—whether moderate or vigorous—is a worthwhile target for maintaining health and fitness. Dong Hoon Lee concluded, "Our study provides evidence to guide individuals to choose the right amount and intensity of physical activity over their lifetime to maintain their overall health."

Achieving Optimal Exercise Levels

Reducing all-cause mortality by up to 31% is an appealing goal, but it requires a commitment to approximately 1 hour and 25 minutes of moderate exercise per day, seven days a week. While this may be challenging for individuals balancing work and family commitments, the potential benefits are significant.

Weekend Warriors: Another Perspective

A related study from the Federal University of São Paulo in Brazil examined the effects of compressing the recommended physical activity into a few days, often referred to as "weekend warrior" workouts. This study, which involved 350,000 participants, found little difference in mortality risk reduction between individuals who exercised only on weekends and those who spread their activity throughout the week.

However, it remains difficult to directly compare this "weekend warrior" approach with the 600 minutes of weekly exercise discussed in the Harvard study. It is unlikely that 10 hours of quality exercise could be effectively completed over just two days. Thus, those seeking the full 31% reduction in all-cause mortality risk may find it more beneficial to engage in regular, consistent exercise rather than relying solely on weekend sessions.