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No strenuous exercise-Just having more active daily routine prolongs life: ESC

No strenuous exercise-Just having more active daily routine prolongs life: ESC

No strenuous exercise-Just being more active in daily life prolongs life asserts a new study presented at EuroPrevent 2019 by the European Society of Cardiology.

Move more to live longer Take the stairs, cycle to work, or exit the metro a station early and walk is the message. The largest study to date of cardiorespiratory fitness in healthy people found that moving more is linked to living longer, regardless of age, sex, and starting fitness level. The main message of the research is that it is not necessary to resort to activities you don’t like for improving fitness.

It is a common perception that for remaining fit one should start going to the gym and exercise hard. The study finds that it is not as difficult because for most people, just being more active in daily life is enough to benefit health and improve fitness.

“It is particularly important to note that an increase in fitness was beneficial regardless of the starting point,” said study author Dr Ekblom-Bak. “This suggests that people with lower levels cardiorespiratory fitness have the most to gain from boosting their fitness.”

The study included 316,137 adults aged 18-74 years who had their first occupational health screening between 1995 and 2015 in Sweden. Cardiorespiratory fitness was measured using a submaximal cycle test and expressed as maximal oxygen uptake (VO2 max) in ml/minute/kg body weight. This is the maximum amount of oxygen the heart and lungs can provide the muscles during exercise. You can estimate your VO2 max using either submaximal cycle tests, treadmill tests, or walking tests.

Swedish national registries were used to obtain data on all-cause mortality and first-time cardiovascular events (fatal and non-fatal myocardial infarction, angina pectoris, or ischaemic stroke) during 1995-2015.

The risk of all-cause mortality and cardiovascular events fell by 2.8% and 3.2%, respectively, with each millilitre increase in VO2 max. Benefits of fitness were seen in men and women, in all age groups, and at all fitness levels. Previous studies have been too small to ascertain whether all of these subgroups profit from improving their cardiorespiratory fitness. There was no plateau of benefit in the total population, with some variation between sex- and age-subgroups.

Increasing fitness should be a public health priority and clinicians should assess fitness during health screening, said Dr Ekblom-Bak. There are simple tests that could be used. “Our previous research has shown that fitness levels in the general population have dropped by 10% in the last 25 years.2 In 2016-2017, almost every second man and woman had a low fitness level, so this is a huge problem. Fitness is needed for daily activities. Poor fitness is as detrimental as smoking, obesity and diabetes even in otherwise healthy adults, yet unlike these other risk factors it is not routinely measured.”

She advised, as a rough guide, that for every additional millilitre of VO2 max there will be an average 3% risk reduction of all-cause mortality and cardiovascular events. “This is more motivational than just telling people they need to do better. People in the lower range of VO2 max will reduce their risk even more (9%) while those at the upper end of VO2 max will reduce their risk by 1%,” she said.

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  1. No doubt, Walking is the best exercise! No sprain, no damage to Joints, etc…many people have complained of Chest pain and few had Heart attacks too due to extremely strenous exercises especially when not taking guidance from personal trainer and not knowing that sudden changes for long periods to a docile body can cause more harm . People need to understand and focus seriously on what they are suggested what type of exercises and change in meals is recommended by experts and then follow regular with intermittent checkup to know how far they are from their goal and whether they have the taken the right path or not.