In this recently published study, researchers in Sweden followed 650 men who are 50 years old and gave them exercise to test their exercise capacity. The researchers instructed the participants to push themselves to their limits. Then, the researchers rank them according to their endurance; low, medium, and high endurance. Every increase in the endurance ranking is linked with 21% lower risk of dying throughout the 45 years of follow-up. The researchers also adjusted other factors of death including cholesterol and blood pressure level, as well as smoking.
In a press release, author of the study Dr. Per Ladenvall said;
The benefits of being physically active over a lifetime are clear. Low physical capacity is a greater risk for death than high blood pressure or high cholesterol.
This is not the first study to link low aerobic capacity to increase death risk, but this study followed participants for almost half a century, which is the longest to date. In 2014, Japanese researchers published similar findings that low aerobic capacity is linked to systemic oxidative stress. The Japanese researchers also noted that low aerobic capacity is considered a major causal factor of morbidity and mortality in type 2 diabetes and insulin resistance.
How Much Exercise Is Needed?
In the Swedish study, researchers determine the exercise capacity of the participants through maximal oxygen uptake known as VO2max, which is the maximum rate of oxygen consumption of the participant measured while performing the exercise provided by the researchers. However, this seems very difficult to determine when outside the laboratory, or without the assistance of the researchers.
In June of 2015, one study where researchers found a vigorous activity is recommended in both clinical and public health activity as part of guidelines in order to maximize benefits of physical activity. To help us understand how much exercise we need and how should we do it, Joanna Dolgoff author of the book Red “Light, Green Light, Eat Right“ explained it in simple language.
The American Heart Association has the following exercise recommendations outlined below:
Physical activity is really an important factor for our health. Our bodies are designed to move and keep moving whenever we can. Hence, inactivity for long hours especially watching TV is bad for our health. In another recent study published in the Circulation of American Heart Association Journal encouraged young women to exercise. The study finds that physical activity is linked with lower risk of coronary heart disease in young women.
There’s no reason not keep physically active. Exercise is free unless if you opt for a gym membership. Fortunately, exercises that can be done for free and fun like running is always available. All we have to do is allocate some time for it. For older people, running is beneficial according to Standford Univesity.
Exercise is for everyone. Of course, it’s only one part of the big picture when it comes to achieving and maintaining better health. The other part is nutrition. Regardless of how much time you spent exercising, it’s going to be an uphill battle if you’re not eating right. Additionally, practicing a healthy lifestyle such as avoiding smoking, limiting or eliminating alcohol consumption, and getting enough rest every night are among the healthiest practices you can do.
In men, it’s among the many natural approaches to preventing and even reversing erectile dysfunction. If you care about your overall health and sexual health, start taking action by implementing healthy lifestyle choices today. Even men can do further by doing exercises for their private parts like Kegels. When it comes to food choices, always opt for whole foods and avoid the consumption of highly processed foods.
For instance, fast foods and sweets loaded with a high amount of added sugars are not good for the body. If you suffer from something that your doctor can’t pinpoint the real culprit, try going gluten free for 3 weeks and see if it’s gone. Lots of today’s symptoms are due to gluten sensitivity even those non-gluten sensitive are no exception.
Learn The Secret From A Centenarian
We may not aim to live long as those centenarians, but maintaining better health through good nutrition and regula physical activity can significantly improved the quality of life. It’s the quality of life that matters. One can live up to 200 years old, but if he or she is ill, it’s not going to be a fun ride. The best way to learn to live healthy is to learn from someone who have lived it long while still enjoying life.