In a new analysis of existing studies, researchers at the Harvard School of Public Health found convincing evidence that people who walk or jog for just a couple of hours each week are at significantly lower risk of heart disease than those who don't exercise. And, for those that exercise rigorously or for longer periods, there are even more heart health benefits. The researchers collected data from nine past studies that asked participants how frequently they exercised, and for how long each time, and followed them to see who was diagnosed with heart disease over anywhere from a few years to a couple decades.
United States guidelines from 2008 recommend 150 minutes of moderate exercise (such as brisk walking) each week, or 30 minutes five days per week, as a minimum for health benefit. Twice that, the guidelines say, adds additional benefit. The authors of the new study, led by Jacob Sattelmair, wanted to test the benefit of exercise on heart disease in relation to these federal guidelines.
This study corroborates the long known fact that regular aerobic activity helps reduce blood pressure, improves blood flow in the heart, and reduces heart health risks overall. In this study researchers found that the heart health benefits of exercise abound and that the more people exercise the lower their chances of heart problems. They found that people who exercised according to the minimum guidelines (equivalent to burning about 550 calories per week through exercise) had a 14% lower risk of heart disease than those who didn't exercise at all. For those who met the higher guideline standard (about 1100 calories per week), that improved to a 20% lower risk. Even people who only got half as much exercise as the minimum guidelines also had some heart protection compared to non-exercisers.
The study did not look at the difference between moderate and more vigorous exercise, but researchers said that people who work out intensely get the same or greater benefit from less time than "moderate" exercisers.
While the findings show that more is generally better, "If you're doing nothing, you don't have to start walking an hour a day to achieve benefit…If you're totally sedentary...as little as 10 to 15 minutes of brisk walking a day was associated with a reduction in risk of heart disease" Sattelmair explained. "Everyone can benefit from movement and physical activity and exercise."
What to do: Get regular physical activity. The benefits go beyond heart health to include nearly every aspect of physical and mental health. People who exercise regularly experience improved mental well being as well as improved sleep. When starting exercise people who are at risk of heart disease and not used to working out should consult with their physician and, if appropriate, gradually build up their routines in intensity and duration. Being overweight and having diabetes or high cholesterol adds to heart risks.
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