Want to Live Longer? Intensity Matters More Than Time at the Gym
A new study reveals that pushing yourself a little harder during your workouts might be the key to a longer life. Researchers from the University of Basel in Switzerland and the University of Leicester in the UK found that the intensity of your exercise matters more than the total time spent being physically active.
Intensity vs. Duration: What the Study Found
The team analyzed three years of fitness tracker data from 7,518 adults in the US, combining it with mortality data for an additional four years. The results showed that higher intensity physical activity was linked to a lower risk of death from all causes, but the difference was most significant when it came to cardiovascular disease (strokes, artery disease, and other heart problems).
“Higher intensity stimulates the cardiovascular system more,” says University of Basel sports scientist Fabian Schwendinger. “This improves vascular function and cardiorespiratory fitness – the performance of the cardiovascular and respiratory systems.”
Simple Ways to Boost Intensity
You don’t need a radical overhaul of your routine to increase intensity. Small changes can make a big difference. Consider these ideas:
- Boost the speed of your regular jogs.
- Take the stairs instead of the elevator.
For example, the study found that an extra 150 minutes of brisk walking per week could reduce mortality risk by as much as 28 percent.
Who Benefits from Intensity?
“One of the great strengths of our study is that it included people with very different levels of fitness and health,” says Schwendinger. “This means that everyone, regardless of whether they are very athletic or inactive, can benefit from the knowledge that intensity reduces mortality.”
One Session is Best
The study also found that intense physical activity seems to be most beneficial when done in one session rather than spread out throughout the day.
Listen to Your Body
Remember, more exercise of any intensity is beneficial. There is also such a thing as overdoing it. Excessive exercise can be harmful.
“It’s not about people only living longer if they train extremely intensively, wear themselves out and are completely out of breath,” says Schwendinger. “Find a level of intensity that challenges you without pushing you beyond your limits.”
Ready to Boost Your Intensity?
Talk to your doctor before making any significant changes to your exercise routine. Then, start incorporating more intensity into your workouts and reap the potential benefits for your health and longevity.
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