Exercise and Activity - the latest research
There is so much research on exercise and activity out there - much of it contradictory - I want to present to you some of the more recent, robust research and then put together easy to understand recommendations that you can follow in order to improve your overall health.
We all know that exercise and activity are good for us but how much, when and what type of exercise/activity is best?
The NHS/UK government recommends that you do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity per week.
They define moderate-intensity activities as those that make you breathe harder and make your heartbeat faster than usual but you should still be able to have a conversation whilst doing them.
Vigorous intensity activity makes you breathe hard and fast. If you're working at this level, you will not be able to say more than a few words without pausing for breath.
Researching the world's elite athletes tells us that when training you need 80% at a lower intensity and 20% at a higher intensity. Higher intensity workouts or exercise will cause your body to go into a stress response. When you train too much at a higher intensity recovery takes longer and the risk of injury increases. For the general population, what we want is an exercise or activity programme which is enjoyable and sustainable. If you can’t recharge back to full overnight you will eventually burn out or risk injury.
A research study of nearly 80,000 people showed that walking a bit more every day reduced the risk of cancer, cardiovascular disease or an early death.
That pattern continues until you reach about 10,000 steps a day and also shows that higher step intensity may provide additional benefits.
Increasing physical activity of any intensity is beneficial for health, but new research published in the European Heart Journal shows that there is a greater reduction in cardiovascular disease risk when more of that activity is of at least moderate intensity. This can be equivalent to taking a brisk walk for a lot of people.
No time during the week to exercise? - Research shows that cramming your exercise/activity time into the weekend (being a so-called weekend warrior) can still improve health outcomes.
So in conclusion:
Some exercise or activity is essential for good heart, mental and overall physical health - but too much high intensity exercise can lead to burn out or injury.
Aim to do around 150 mins of exercise or activity a week - thats 22mins/day or 3 sessions of 50 mins, or even 2 sessions of 75 mins over the weekend. 80% of this should be at low-moderate intensity - meaning you are breathing more heavily and your heart rate has increased but you could still have a conversation with someone.
Find a programme that incorporates a form of exercise you enjoy and that is realistic for you and fits in with your lifestyle - this will make it much more sustainable.
Further information:
NHS Physical activity guidelines for adults aged 19 to 64
New study shows the heart health benefits of more intense physical activity
