How physical activity can help you live longer

(ORDO NEWS) — Scientists at the University of Iowa have shown that strength training restores normal sleep. Scientists at the University of Tokyo have shown that running and strength training reduce the risk of death. Scientists at the University of Massachusetts have estimated the optimal number of steps per day.

Workout and sleep

Iowa State University researchersrelationship between exercise and sleep. Sleep disturbances cause high levels of “bad” cholesterol and are associated with an increased risk of cardiovascular disease. The scientists recruited 386 overweight or obese adult volunteers.

The participants in the experiment led a sedentary lifestyle and had high blood pressure. 35% of the participants had sleep quality disorders. 42% slept less than the recommended minimum of 7 hours.

Participants were randomly assigned to three groups: an aerobics group, a strength training group, and a group whose participants divided their training time between aerobics and strength exercises.

The 60-minute workouts were done three times a week for 12 months. In all groups, the average duration of sleep increased, but in different ways.

Aerobics group (running and exercise bikes) – for 23 min. A group of exercises with weights – for 40 minutes. Mixed group (aerobics and weights) – for 17 min. That is, the best effect on sleep duration was strength training.

Training and risk of death

Scientists at the University of Tokyo analyzeddata from 16 observational studies worldwide involving 4,000 to 480,000 people. All participants were adults between the ages of 18 and 97 with no major health problems.

Although this is an independent study, it analyzed the same three types of exercise as the University of Iowa study: aerobics, strength training, and a mixed group.

We got such results. Running or cycling shows a 10-17% reduction in the risk of death from any cause compared to the average. Strength training (30-60 minutes per week) has been shown to reduce the risk of death by 10-20%.

Among the types of strength activity, scientists considered: weight lifting, resistance band, push-ups, squats, and even hard work in the garden.

But the best result was shown by the mixed group, which included running, and power load. In this case, the risk of death from all causes is reduced by 40%. And separately: it is reduced by 46% from cardiovascular diseases and by 28% from cancer.

How many steps do you need

The most common physical exercise today is not running or weight machines or even digging the ground in the garden. The most popular is walking. The widespread use of this type of physical activity has been greatly influenced by the pedometers that are in every smartphone.

Often the pedometer has a default recommendation to walk 10,000 steps a day. And a lot of people are trying to do it. Scientists at the University of Massachusetts Amherst questioned the unconditional fidelity of this figure. Somehow it is too round.

Scientists analyzed 15 studies in which more than 40,000 people participated. And they cameto the following conclusions. Walking is definitely beneficial. It can reduce the risk of death from all causes by more than 50%.

But on average, the optimal load is 7000 steps per day. If you walk more and walk, for example, 10,000 steps without feeling tired, this will not hurt either.

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