Even 2 Days of Exercise a Week Can Lower Risk of Death from All Causes: Study
When it comes to exercise, many of us think that the more, the better. We try to squeeze in a workout every day, or at least most days of the week. But a new study suggests that even just a couple of days of exercise a week can have a significant impact on our overall health and wellbeing.
Researchers from the American Heart Association have published a study in the Journal of the American Heart Association, which found that people who exercise only on weekends still receive similar health benefits as those who spread their workouts throughout the week. These health benefits include a reduced risk of death from cardiovascular disease, cancer, and all causes, compared to those who don’t meet the recommended 150 minutes of weekly physical activity.
The study, which analyzed data from over 61,000 adults in the United Kingdom, found that people who exercised for at least 150 minutes per week had a 20-30% lower risk of death from all causes, compared to those who didn’t meet this guideline. But what was even more surprising was that people who only exercised on weekends, but still managed to meet the 150-minute weekly goal, had a similar reduction in risk of death.
The researchers used data from the UK Biobank, a large-scale study that followed adults aged 40-69 for an average of 10 years. They analyzed the participants’ physical activity levels, as well as their risk of death from cardiovascular disease, cancer, and all causes.
The study’s lead author, Dr. Wei Bao, said that the findings suggest that “being physically active, even just a couple of days a week, may be key to better health.” He noted that the study’s results are important because they suggest that physical activity can be incorporated into daily life in a way that is realistic and achievable for most people.
So, what does this mean for you? If you’re someone who struggles to fit in a daily workout, but still want to reap the health benefits of exercise, this study suggests that you can still make progress by exercising just a couple of days a week. For example, you could try exercising on the weekends, or taking a long walk or bike ride on your days off.
Of course, it’s worth noting that the study did find that people who exercised more frequently, such as 3-5 days a week, had an even lower risk of death from all causes. So, if you’re able to fit in more exercise days, that’s still a great goal to strive for.
The study’s authors suggest that the benefits of exercise are likely due to a number of factors, including improved cardiovascular health, weight management, and reduced inflammation. Exercise has also been shown to improve mental health and reduce stress levels, which can also contribute to a lower risk of death.
So, what can you do to get started? Here are a few tips:
- Start small: If you’re new to exercise, don’t try to do too much too soon. Start with short, manageable workouts and gradually increase the duration and intensity as you get more comfortable.
- Find activities you enjoy: Exercise shouldn’t be a chore. Find activities that you enjoy, such as walking, swimming, or dancing, and make them a part of your routine.
- Schedule it in: Treat exercise as a non-negotiable part of your daily routine, just like brushing your teeth or taking a shower.
- Mix it up: Vary your workout routine to keep things interesting and prevent boredom. You can try new activities, join a fitness class, or workout with a friend.
In conclusion, the study’s findings are exciting because they suggest that even a moderate amount of exercise can have a significant impact on our health and wellbeing. Whether you’re able to fit in a daily workout or just a couple of days a week, the most important thing is to find a routine that you can stick to and that makes you feel good.
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