There is probably no need to convince anyone that everyday physical activity has a beneficial effect on our body. It not only makes us maintain a slim figure. In addition, it contributes, among other things, to better oxygenation of the body. Researchers in Japan set out to look at other long-term benefits of exercise. See what they found out.
In a study published in the British Journal of Sport Medicine, researchers gathered data from existing analyzes. They wanted to know more about how exercise affects human health. Among other things, researchers found that adults who do 30-60 minutes of muscle-strengthening exercise each week reduce their risk of death by 10-20%. This also applies to the presence of other diseases.
- Check your health. Just answer these questions
How often should you exercise to stay healthy?
Regular training has a beneficial effect not only on our physical but also mental health. The Department of Health and Human Services (HHS) recommends that adults engage in moderate-intensity exercise for about 150-300 minutes a week, or 75-150 minutes of slightly more strenuous aerobic activity. As a result, they will notice that their health and physical fitness have improved significantly.
Importantly, aerobic exercise also has a beneficial effect on the quality of our sleep. This type of activity includes, among others, cycling, swimming, rowing or walking.
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In addition, the HHS recommends that adults engage in muscle-strengthening exercise for at least two days a week. Some of them involve lifting weights, while others are performed using special resistance bands – you can buy them from Medonet Market. You can also use your body weight when exercising. For example, push-ups or squats are known to everyone.
Unfortunately, the statistics are not optimistic. HHS notes that nearly 80 percent. adults do not follow these recommendations. It is primarily their health that suffers.
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Further part below the video.
Research on muscle strengthening exercises
Scientists looked at more than general exercise. They devoted a little more time to these activities aimed at strengthening our muscles. During their work, they relied on previously published research. In doing so, they wanted to determine how much time per week adults should be exercising to strengthen their muscles to improve their overall health.
Researchers focused primarily on experiments involving participants who were not burdened with any serious diseases. Each study the authors reviewed contained data from thousands of volunteers. However, one of them included information from almost 480 thousand. people. The authors of these studies followed their participants for over two years.
“All studies focused on muscle-strengthening exercises such as resistance / strength / weight training and calisthenics, but not activities such as carrying heavy loads and heavy gardening,” the authors of the latest study say.
After analyzing all the data Researchers found that the muscle-strengthening action lowered the risk of death from any cause by about 10-17 percent. It was also associated with a lower risk of cardiovascular disease, diabetes and lung cancer.
However, researchers highlighted one important issue. Although these activities significantly reduced the overall incidence of lung cancer and cancer, cancers such as colon, kidney, bladder and pancreatic cancer were not.
Dr. Anton Bilchik, in an interview with medicalnewstoday.com, explained why exercise to strengthen muscles can be so beneficial.
«The authors suggest that muscle strengthening is related to the preservation of skeletal muscle mass, which then plays an important role in glucose metabolism. If it is incorrect, it increases the risk of cardiovascular disease and cancer »- explains the specialist.
While the authors found that performing 30-60 minutes of muscle-strengthening exercise each week had health benefits, they found no evidence that exceeding this time provided additional benefits.
We encourage you to listen to the latest episode of the RESET podcast. This time we devote it to emotions.
Often times, a particular sight, sound or smell brings to mind a similar situation that we have already experienced. What opportunities does this give us? How does our body react to such an emotion? You will hear about this and many other aspects related to emotions below.
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