Exercise as Medicine: Part 2

jacky

Exercise as Medicine: Part 2

On Feb 10, 2011

Increased Life Expectancy
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Would you believe regular exercise decreases mortality and could even add years to your life? Research has shown that regular exercise can decrease risk factors for Type-2 Diabetes, and heart disease.
For example, a study following close to 7,000 men and women found that regular exercise reduced mortality rates by 25–33% and increased life expectancy by 1–2 years by age 80.
Here’s what I suggest if you want to live a happier, healthier, and longer life:
Perform strength training exercise 2-3 days per week – A Squat, Curl, Overhead Press is a great whole-body functional exercise to add to your routine – and perform cardio exercise 2-3 times per week for at least 15-30 minutes. Also, make sure to get your 10,000 steps in daily – this will likely result in at least 15 minutes of physical activity each day.
References:
1. Paffenbarger RS Jr, Hyde RT, Wing AL, Hsieh CC. Physical activity, all-cause mortality, and longevity of college alumni. N Engl J Med. 1986 Mar 6; 314(10):605-13.
2. Katzmarzyk PT, Church TS, Blair SN. Cardiorespiratory fitness attenuates the effects of the metabolic syndrome on all-cause and cardiovascular disease mortality in men. Arch Intern Med. 2004 May 24; 164(10):1092-7.
3. Blair SN, Kohl HW 3rd, Paffenbarger RS Jr, et al. Physical fitness and all-cause mortality. A prospective study of healthy men and women.  JAMA. 1989 Nov 3; 262(17):2395-401.
4. Lee IM, Hsieh CC, Paffenbarger RS Jr. Exercise intensity and longevity in men. The harvard alumni health study. JAMA. 1995 Apr 19; 273(15):1179-84.
5. Wei M, Kampert JB, Barlow CE, et al. Relationship between low cardiorespiratory fitness and mortality in normal-weight, overweight and obese men. JAMA. 1999 Oct 27; 282(16):1547-53.



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