“It is also important to note that we found no harmful association among individuals who reported (more than four times) the recommended minimum levels of moderate and vigorous physical activity for long-term leisure,” he added in an email. Examples of moderate activity include a very brisk walk, mowing the lawn, or playing tennis, while vigorous activity includes things like hiking, running, or playing soccer, according to Harvard School of Public Health’s TH Chan. The study results support current WHO guidelines for physical activity, but also push for higher levels to see even more benefits from living longer, Lee said.
How to add more traffic
You might be thinking, “10 hours a week of moderate activity sounds like a lot. There’s no way I can handle that with all my other responsibilities.” And yes, it can take some intention and effort. But studies have also shown the best ways to work exercise into routines so they stick. A large study published in December 2021 found that the best exercise programs include scheduling when you exercise, getting reminders, offering motivation, and discouraging missing more than one scheduled workout in a row. “If people hope to increase their physical activity or change their health behaviors, there are very low-cost behavioral ideas that can be incorporated into programs to help them achieve greater success,” said lead author of the December study Katy Milkman, the James G. Dinan Professor at the University’s Wharton School of Pennsylvania and author of “How to Change: The Science of Getting from Where You Are to Where You Want to Be.” And you don’t have to add it all in at once. Just 11 minutes of exercise a day made a difference in lifespan, according to with a 2021 study. You can take a brisk walk outside or on the treadmill, do four sets of three-minute bodyweight exercises, do yoga or choose three upbeat songs to dance to, said CNN contributor Dana Santas, a certified powerlifter. and conditioning specialist and mind-body coach in professional sports.
