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Live Longer With 15 Minutes a Day
What would you do to give yourself extra time - to improve your chances of living past sixty. You can live longer with 15 minutes a day. A chance to enjoy retirement and grandkids! Well now you can and Daily Mail is gonna tell you exactly what you need to do to achieve just that!Walking for just 15 minutes a day is enough to extend life expectancy for the over 60s, experts say.
The World Health Organisation recommends all adults do 150 minutes of moderate exercise a week. But scientists found less exercise still extends life.
But the latest research suggests that the guidelines are too stringent - and the authors suggest halving the recommendations to just 75 minutes a week for over-60s.
Advising people instead to go for a brisk 15-minute walk five times a week will be far more achievable, and will still have a beneficial effect on health
The majority of older people, 60 per cent, fail to hit the current guidelines. Experts say the recommendations are daunting and overly-demanding.
Advising people instead to go for a brisk 15-minute walk five times a week will be far more achievable, and will still have a beneficial effect, they say.
Regular exercise reduces obesity, increases bone strength and cuts the risk of heart disease, stroke, type two diabetes and cancer.
The experts, from Jean Monnet University in Saint-Etienne, France, analysed data from nine previous studies.
Combined, the studies contained health records from a total of 120,000 people aged 60 and older, who were each monitored for an average of ten years.
The team found that those who exercised for the recommended 150 minutes a week were 28 per cent less likely to die during the study period than those who did no exercise at all.
But they also found that people who did some exercise, but less than the recommended guidelines, were 22 per cent less likely to die in the same period, suggesting that even a little exercise will still have a benefit.
The team, whose findings were published in the British Journal of Sports Medicine, said that part of the reason is that the first 15 minutes of exercise in each session is the most beneficial.
After the initial burst, the extent of the benefits declines, meaning that getting out and doing even a small amount of exercise is worth it.
The team found that those who exercised for the recommended 150 minutes a week were 28 per cent less likely to die during the study period than those who did no exercise at all
Even so, those who do more exercise will be more healthy.
Those who carried out double the recommended exercise levels – 300 minutes or five hours a week – were the least likely to die during the decade-long studies.
Their mortality rate was 35 per cent less on average than those who did no exercise at all.
But the team said that this level of activity would be overly ambitious for most elderly people, and called for the guidelines to be altered to a more attainable level.
They wrote: ‘Fifteen minutes per day could be a reasonable target dose. A modification of the recommendations for physical activity in older adults that emphasises the health benefits of doses below the current recommendations may thus be warranted and beneficial.
‘The widespread diffusion of this message will encourage more older adults to include even low doses of moderate to vigorous physical activity in their usual daily activities, without experiencing high levels of fatigue or of pain.’
They added: ‘Based on these results, we believe that the target for physical activity in the current recommendations might be too high for older adults and may discourage some of them.
‘The fact that any effort will be worthwhile may help convince those 60 per cent of participants over 60 years of age, who do not practice any regular physical activity, to become active.’
Now if 15 minutes of walking does has that much benefit imagine what regular exercise can do for you! Hope this motivates you to exercise more :) So how much should you exercise? Click here to find out!
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