According to the most recent guidelines, you should spend at least 150 minutes per week doing some form of physical activity if you want to live longer. However, just because we hear the message does not mean that we should act upon it. According to a CDC survey, 25% of Americans do not get any exercise beyond their jobs.
This is the one message Americans heard loudest about in terms of public health:
Do more. You can take more steps. Simple, Right?
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A Study
A new study shows a new approach. You don’t need to do more. Do what you already do, but put in a little more effort. This study is based on increasing evidence that exercise intensity is just as important as its quantity. It is possible to reduce your risk of developing cardiovascular disease by simply changing a leisurely walk into a strenuous walk. There are no additional steps, moves, or minutes required.
Step It Up
Researchers from Cambridge University and Leicester, England examined data from 88,000 middle aged adults who used an activity tracker for seven days.
The devices recorded both their total activity and the intensity – that is how fast or hard they walked.
The researchers calculated their physical activity energy expenditure, which is the number of calories burned while moving. They also calculated the percentage of moderate to vigorous activity.
What is the difference?
- Any movement that you make throughout the day is considered physical activity. It’s usually mundane activities like walking to the mailbox, shopping, playing with your dog or cooking.
- Moderate-intensity physical Activity includes activities that are more intense. You might be walking to exercise, do yard work, or just trying to get there faster. You may be breathing harder and working up a sweat.
- Vigorous-intensity physical activity is often a run, a strenuous walk, or a hard workout at the gym. You might also find it exhausting, such as shoveling snow. This feels like an exercise. Even in winter, you will probably be breathing harder and likely sweating more.
In the following 6 to 7 years, the study participants saw an additional 4,000 cases of cardiovascular disease.
Heart Disease
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The risk of developing heart disease was significantly lower for those who did moderate to vigorous physical activity, as compared to those who did more effort at about 10%.
Even for people with a low level of activity, this was true. They were 14% less likely than others to develop a heart condition if they did 20% more effort.
For those who are very active, it was not an additional benefit if they kept their moderate or vigorous activity at around 10%.
This surprising finding shocked Paddy Dempsey (PhD), a medical researcher scientist at Cambridge who was also the study’s principal author. It also makes sense.
He says that people can increase their cardiorespiratory fitness by engaging in higher intensity activities. “More intensity will stress your system and lead to greater adaptation.”
The key to VO2 max, which is the maximum oxygen that your heart and lungs can supply your muscles while you exercise, is increasing your heart rate.
Your best option if you want to live longer, especially from heart disease, is to increase your VO2 max. Simply changing from the lowest to the highest conditioning category will reduce your chances of dying any year by up to 60%.
Making Strides
This study expands on research that has shown the benefits of moving quicker.
Your stride length will increase naturally if you walk faster. This is another indicator of your longevity and future health. An analysis published in 2021 showed that older adults who walked faster were 26% more likely to have a disability and 34% more likely have a major adverse incident (such as an injury that causes a loss or independence) and 69% more likely die within the next few years.
Quality vs. Quantity
So far, we’ve been focusing on the quality of your exercise – moving faster and taking longer strides.
However, there is still much to be done for the quantity of movement.
Dempsey warns that it would be wrong to declare volume irrelevant.
A 2022 study published in the journal showed that the risk of death during a particular period drops with increasing daily steps. Adults 60 years and older experience a protective effect of 6,000 to 8,002 steps per day, while those below 60 can take 8,000 to 10,000 steps.
“The relative importance of quality and quantity of exercise is very specific to a person’s goals,” states ChhandaDutta, PhD chief of the Clinical Gerontology Branch of the National Institute on Aging. Quality is more important than quantity if performance is the goal.
Dempsey also agrees that this is not a match between two people. Each step is a step towards the right direction.
He says that people can choose to gravitate towards the approach that suits them best. It’s helpful to consider where certain everyday activities can be punctuated by intensity. This could be as simple a matter of walking faster whenever possible.
It is important to choose something. You have more risk if you don’t exercise. That’s Why Apex Performance is here. You have the option to want to live longer, take it!
Contact Apex Performance Today
Are you looking for an amazing gym in Tampa that offers top-notch performance training? Look no further than Apex Performance Gym! Located in the heart of downtown Tampa, this facility provides a unique and comprehensive approach to fitness.
At Apex Performance Gym, they believe that “the best results come from individualized programming tailored to each athlete’s needs.” That means they take into account your goals and lifestyle when creating custom workout plans designed just for you. They also offer one-on-one coaching sessions with their experienced trainers who can help guide you through every step of your journey towards better health and wellness.
In addition to personalized programs, Apex Performance Gym has all the equipment necessary for strength training and conditioning as well as cardio machines like treadmills, ellipticals, bikes etc., so there is something available no matter what type of exercise routine you prefer or are trying out for the first time! Plus their staff is always on hand if any questions arise during your workouts – making sure everyone feels comfortable while pushing themselves physically at this great gym space!
Aside from providing excellent physical services such as personal training or group classes (for those who prefer working out with others), they also have nutrition counseling available which can be incredibly beneficial when it comes to maintaining healthy habits long term – something many gyms don’t provide access to easily ! This makes them stand apart from other establishments because not only do they care about helping people reach their fitness goals but also ensuring sustainable success over time by teaching proper nutrition practices alongside traditional exercises routines – giving customers more bang for buck without having to go elsewhere get specialized advice on dieting/meal planning etc.
All these features combined make it easy why so many people choose Apex Performance Gym over other options in Tampa: Its convenient location coupled with its comprehensive approach towards physical activity & health make it an ideal place for anyone wanting to achieve peak performance levels both mentally & physically! Members can take advantage of personal training in Tampa, one-on-one training, small group classes, and specialized courses for a wide variety of athletics, youth sports training, and nutritional guidance! Check out what others are saying about Apex and its trainers and contact us today to get started on your fitness journey if you want to live longer and have a healthier life.