How many minutes do you have to exercise to stay healthy? Here’s what experts say:

Consistent or regular exercise is good for health, and a new study found that those who practice it daily have a lower risk of premature death.

According to the study, conducted by the Scientific Journal of the American Heart Association, people who went above the minimum guidelines for moderate or vigorous physical activity had a lower risk of premature death. Huffington Post on August 19.

The study was conducted among 1,16,221 adults.

The study noted that current physical activity guidelines from the U.S. Department of Health and Human Services recommend that adults get 150 to 300 minutes of moderate physical activity, or 75 to 150 minutes of vigorous physical activity, each week.

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Moderate physical activity can be defined as walking, lifting weights, and lower-intensity exercise, while running, cycling, and swimming fall under vigorous physical activity.

The study reported that those who exercised two to four times more than the minimum amount of exercise had a lower risk of death from cardiovascular disease.

“Participants had “26% to 31% lower all-cause mortality, 28% to 38% lower cardiovascular mortality, and 25% to 27% lower non-cardiovascular mortality,” says the study of people who were two to four times above the recommendations for moderate physical activity.

Also, those who exercised two to four times harder than the vigorous physical activity recommendations had 21% to 23% lower all-cause mortality, 27% to 33% lower cardiovascular mortality, and 19% lower non-cardiovascular mortality.

However, experts suggest that intense workouts require proper preparation to ensure the body is ready for it. So it’s important to start with 10 minutes of activity, such as brisk walking, in the middle of an easier walk.

Yale Medicine’s associate professor of orthopedic surgery and sports medicine says, “Every time you introduce a new activity into your exercise regime…start with 10 minutes [the] activity, such as brisk walking, in the middle of an easier walk.”

She adds that once the new moderate or vigorous activity is added to the routine, one can increase the duration or pace over the next few weeks. Plus, staying hydrated and filling the stomach help activate the muscles the person will use in their chosen activity, she adds.

She recommends increasing muscle mass, maintaining bone strength and maintaining balance. “It’s also very important to supplement moderate-intensity exercise with strength training — it’s generally recommended that people do strength training twice a week.”

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