BENEFITS OF MIXING UP YOUR EXERCISE
According to a recent large-scale study involving more than 111,000 adults observed over a period of 30 years, engaging in varied forms of exercise is associated with a 19% reduction in the risk of premature mortality compared to participation in a single activity. Research highlighted by the Herald Sun underscores that the optimal strategy for longevity includes a blend of aerobic exercise, strength training, and sprint or power exercises, which collectively promote muscular health, cardiovascular function, and overall physical capability.
KEY ADVANTAGES OF EXCERCISES DIVERSITY
- Mortality Reduction: Participation in a diverse range of activities has been independently linked to decreased mortality risk, irrespective of total exercise time.
- Comprehensive Physiological Protection: A combination of exercise modalities reduces the likelihood of death from specific causes, including cardiovascular disease, cancer, and respiratory disorders, by 13% to 41%.
- Synergistic Physiological Benefits: Aerobic activities (such as running and cycling) enhance cardiac and metabolic health, while resistance training maintains muscle mass and bone density, crucial for fall prevention in older individuals.
- Cognitive Health: Diverse exercise routines stimulate the nervous system and support cognitive development, mitigating age-related neural decline.
- Injury and Burnout Mitigation: Adjusting exercise regimens minimizes the risk of overuse injuries and sustains engagement, facilitating adherence to long-term fitness practices.
OPTIMAL EXERCISE FOR LONGEVITY
The most significant reduction in mortality is observed among individuals who complete both aerobic and strength-training exercises at least twice weekly. Recommendations include accumulating 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous exercise each week, complemented by muscle-strengthening sessions on a minimum of two days.
The mixing up of the exercise also probably keeps its more interesting & that makes it more likely that it would continue it over a longer period of time & gain benefits from the longevity & the routine of exercise
If you are thinking of starting to exercise more , please remember to slowly build up & not go to full on initially. For more advise or please reach out to our clinic & we will be happy to help
1. Han, H., Hu, J., Lee, D. H., Zhang, Y., Giovannucci, E., Stampfer, M. J., … & Sun, Q. (2026). Physical activity types, variety, and mortality: results from two prospective cohort studies. BMJ medicine, 5(1), e001513.
2. Taylor, A. W. (Ed.). (2021). Physiology of exercise and healthy aging. Human Kinetics
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