That is how a lot it is best to train to attain most advantages

The U.S. Department of Health and Human Services (HHS) recommends that Americans complete a minimum of 2 hours and 30 minutes to 5 hours per week of moderate physical activity, 1 hour and 15 minutes to 2 hours and 30 minutes per week of vigorous physical activity. or an equal combination of the two, according to physical activity guidelines 2018.

For seven days, that means about 21 to 42 minutes of moderate exercise each day and a little more than 10 to 21 minutes of vigorous exercise each day.

However, new study by researchers at Harvard and several international universities found that exercising for longer periods of time each week provided more health benefits – notably the “maximum mortality reduction benefit.”

Studies show this is the optimal duration of exercise

The experts who conducted the study, which was published in the American Heart Association journal Circulation, determined that lower mortality was associated with two to four times more exercise than the HHS recommended.

According to their research, which was funded by the National Institutes of Health, the optimal duration of exercise per week is:

  • a minimum of 5 to 10 hours of moderate physical activity (42 minutes to an hour and 25 minutes) daily)
  • at least 2 hours and 30 minutes to 5 hours of vigorous physical activity (21-42 minutes daily)
  • an equal combination of the two

The study followed more than 100,000 US adults from 1988 to 2018 using a questionnaire. Participants were asked about age, race, weight, height, family medical history, personal medical history, sleep duration, smoking history and more.

The results showed that people who completed 300 to 600 minutes, i.e. 5 to 10 hours, of moderate physical activity per week had a 26% to 31% lower all-cause mortality.

Specifically, these people had a 28% to 38% lower cardiovascular death and a 25% to 27% lower non-cardiovascular death compared to people who reported no, or almost zero, physical activity per week.

Individuals who completed 150 to 300 minutes of vigorous physical activity each week saw similar benefits: 21% to 23% reduced all-cause mortality, 27% to 33% reduced cardiovascular mortality, and 19% reduced non-cardiovascular mortality.

Recommended exercises from HHS:

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