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How much exercise do we really need to protect our bodies?
A lot of exercise or frequent physical activity can reduce the risk of five dangerous illnesses. Researchers have now found that people with an increased level of weekly physical activity are at lower risk for breast cancer, colon cancer, diabetes, heart disease, and strokes.
Exercise and sport have a positive impact on human health, that much should be known. Regular training not only improves our condition and strength, but also reduces the likelihood of five potentially fatal diseases. Scientists from the University of Washington and the University of Queensland have now found that increased weekly physical activity can protect us from breast cancer, diabetes, colon cancer, heart disease, and strokes. The doctors published the results of their study in The British Medical Journal (BMJ).
Lack of exercise harms our body
For their investigation, the researchers analyzed the data from 174 older studies. These were all carried out and published between 1980 and 2016. The experts found that people with an increased level of physical activity per week were at lower risk for five different diseases. Movement and activity is very important for our body. A lack of exercise can seriously harm our health and even lead to fatal thrombosis in women, for example.
Enough exercise is especially important for children with diabetes
Adequate exercise has long been associated with benefits for human health. Not only is obesity avoided through lots of exercise, exercise is also particularly important for children with diabetes. In addition, active exercise can even help those affected to fight cancer.
Most people don't move enough
To determine physical activity, the doctors used a special formula. With the help of this formula, so-called MET minutes could then be determined. The researchers wanted to find out how much activity per week has the greatest benefit for our health. By calculating MET minutes, you can measure how much energy people burn during physical activity. Unfortunately, most people are clearly not moving enough, a movement study by the Techniker Krankenkasse (TK), for example, has already established this.
Integrate more exercise into your normal daily routine
The results of the new study clearly show that the greatest health benefit was between 3,000 and 4,000 weekly MET minutes, the scientists explain. A person can get 3,000 MET minutes a week if, for example, he incorporates the following activities into his everyday life: ten minutes of climbing stairs, 15 minutes of vacuuming, twenty minutes of gardening, twenty minutes of jogging and 25 minutes of walking or cycling drive.
More and more deaths from cardiovascular diseases and diabetes
Given the aging population and a growing number of deaths from cardiovascular disease and diabetes since 1990, more attention and physical activity studies are needed, explains Professor Hmwe Kyu of the University of Washington Institute for Health Metrics and Evaluation in Seattle.
Further investigations on the subject are urgently needed
We need more studies to do the detailed quantification of total physical activity, the doctors say. So we can then make an accurate estimate of the impact of different levels of physical activity on our health, the experts add.
Incorrect official guidelines?
In their study, the researchers also claimed that many official guidelines for healthy lifestyles do not include enough activity and exercise. People simply need more exercise than previously thought. For example, UK guidelines recommend adults to exercise 150 minutes of moderate exercise a week. This includes brisk walking or gardening. Alternatively, according to these guidelines, people can do 75 minutes of more strenuous exercises like running and cycling.
12.5 hours of moderate training a week protect health
However, the authors of the new study have completely different views on the length of time of the physical activities. They consider the public guidelines to be completely inadequate. 12.5 hours of moderate training, exercise or physical activity a week can best protect you from heart attacks, strokes, cancer and diabetes, explain the doctors. Alternatively, you can do a strenuous sport about six hours and 15 minutes a week, the study's authors said. (as)