How much exercise or activity is needed to achieve longevity? Research at the Institute of Aerobics research (Treadmill exercises) has revealed that the least active people had the highest death rates. Mortality for the most sedentary men was more than three times higher than for the fittest men, while the most inactive women had a mortality rate more than five times higher than the fittest woman. Most surprising was the finding that improvement in longevity was achieved with fairly modest levels of activity. Someone who walked 30 minutes a day and six days a week enjoyed a mortality rate almost as low as someone who ran thirty to forty miles per week. If you perform regular and minimal activity -- the equivalent of walking 30 minutes a day --- you are gaining most of the longevity benefits which otherwise you would get by doing exercises. Another way of saying this is doing any physical activity is much better than remaining inactive. Walking uses approximately 180 calories per 30 minutes. This keeps you healthy. There are other activities to do to burn same amount of calories to keep you healthy. 30 minutes of dancing 20 minutes of tennis 15 minutes of swimming 40 minutes of house cleaning 25 minutes of mowing the lawn 30 minutes of weeding the garden To develop overall fitness, one needs more sustained exercise. Activities listed here basically tone up the cardiovascular system by pumping the blood a little faster and giving the lungs a bit of a workout. Longevity depends on variety of factors. Major factors that decide longevity are: gender, health care, genetics, diet, nutrition, exercise and lifestyle. Some examples of longevity: First World: 77-83 years (e.g. Canada: 80.1 years, 2005 EST.) Third World: 35-60 years (e.g. Mozambique: 40.3 years, 2005 EST.) A recent study from the National Cancer Institute ( Archives of Internal Medicine ), found that if you exercise moderate five days a week for at least 30 minutes you will be 27 percent less likely to die of all causes within the next seven years. Another finding was if you exercise vigorously three days a week for at least 20 minutes then you will be 32 percent less likely die of all causes in the next seven years. One could add 12 healthy years to their life expectancy by staying aerobically fit ( Ref: The British Journal of Sports Medicine ). Jogging, swimming, and biking will condition your heart to pump blood more efficiently, allow you to take in more oxygen, expand you blood vessels, and release endorphins, helping you to live longer and healthier. Moderation is the key in exercise. Do not overdo it. Healthy sleep schedule also is helpful. Sleep by itself does not increase lifespan but it will reduce it if you do not regularly take adequate sleep on every day basis.
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