Exercise is often touted as a key component of a healthy lifestyle, but there has been much debate about whether regular exercise or rest is more beneficial. To address this question, a scientific study was conducted to explore the impact of exercise versus rest on longevity.
According to Sohu, the study followed 1,500 elderly individuals over a period of five years, focusing on their health and lifespan. The participants were divided into three groups:
– Group one consisted of individuals who engaged in high-intensity exercise twice a week, with their heart rate reaching about 90% of their maximum during the sessions.
– Group two included those who exercised at a moderate intensity twice a week for approximately 50 minutes per session, maintaining a heart rate of 70% of their maximum.
– Group three was the control group, comprising individuals who did not participate in regular exercise but only underwent regular health checks.
The results revealed that the first group—those who engaged in high-intensity exercise—had significantly better physical and mental health than the other two groups, and they also had the lowest mortality rate.
High-intensity exercisers experienced superior physical and mental health compared to the other groups.
In a subsequent study published in the New England Journal (MBJ), scientists monitored 36,383 individuals with an average age of 62.6 years over a period of 5.8 years. This study unveiled interesting insights into the connection between lifespan and exercise habits.
During the observation period, a total of 2,169 deaths were recorded. The findings indicated that dedicating approximately 6.25 hours per week to light physical activities such as walking, cooking, or moderate exercise could reduce the risk of death by 50 to 60%. Even allocating just one hour to light physical activity lowered the risk of death by approximately 40%. Furthermore, the researchers noted that the intensity of the exercise didn’t matter as much as maintaining an active lifestyle, which helped reduce the risk of mortality. In contrast, a sedentary lifestyle and prolonged sitting doubled the risk of death compared to normal levels.
Safe Exercising: Remember These 3 Important Points
While exercise offers numerous health benefits, improper practices can reduce its effectiveness and even cause harm. Here are three crucial considerations to protect your health during workouts.
Avoid Overdoing It
Experts from the John Hopkins Diabetes Center caution that excessive exercise can increase adrenaline levels, prompting the liver to release glucose into the bloodstream. If this glucose isn’t adequately metabolized, it can lead to hyperglycemia. Additionally, over-exercising can strain the liver and kidneys, impairing their function.
It’s important to maintain a balanced exercise routine that doesn’t push your body beyond its limits, allowing you to maintain a steady breath and heart rate without exhaustion.
Avoid exercising to the point of exhaustion.
Don’t Exercise When Sick
When you’re feeling under the weather, it might be tempting to maintain your exercise routine. However, this can be detrimental to your health. Exercising with a fever can increase the risk of dehydration and elevate your body temperature further. It also reduces muscle strength and endurance, heightening the risk of injury.
Pushing yourself during this time can prolong recovery and exacerbate the illness. Therefore, if your body temperature rises above 38°C, refrain from any physical activity.
Don’t Skip Meals Before Working Out
Some people have a habit of working out in the morning without eating beforehand. However, exercising on an empty stomach can deprive your body of the energy it needs. In such cases, the body primarily relies on fat breakdown for energy, which also depletes muscle glycogen, placing an additional burden on the liver.
Additionally, working out without proper nutrition can lead to dizziness and fainting. It’s best to have a light snack before exercising and wait about an hour to ensure your body has sufficient energy, thus preventing hypoglycemia during your workout.
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