* is for medical professional reading reference only
"Walk a hundred steps after a meal, live to ninety-nine". Moderate exercise is good for health and can even prolong life [1].
However, although moderate exercise is beneficial to longevity, there are many types of exercise. It is still unknown whether there is a difference between different exercise types and death risk relationships. Is there any kind of exercise that can stand out in this competition of "who is more beneficial to health" so that friends with " difficulty choosing " will no longer hesitate and quickly devote themselves to the joy of exercise?
Recently, an article published in the journal JAMA Network Open gave the answer: analyzed the daily exercise type data of more than 270,000 subjects and found that compared with those who do not exercise, the elderly have 7.5-15 METh hours per week and are significantly related to a 13% reduction in all-cause mortality rate. ball sports, running, walking exercise, other aerobic exercises, golf, swimming and cycling are related to a 16%, 15%, 9%, 7%, 7%, 5%, and 3% reduction in all-cause mortality risk, respectively [2]. (There are no two old men who are so good at playing "national ball table tennis" in the park near who are very good at playing "national ball table tennis". No wonder the old men are all in good spirits, and there is one more advantage of "national ball"~)
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Research has included a total of 272,550 participants in the diet and health research from the National Institutes of Health Retirees (NIH-AARP). Researchers divided daily sports activities into seven categories: running, cycling (including fixed equipment such as cycling), swimming, aerobic courses or aerobic exercises using some training equipment, tennis squash and other ball sports, golf and walking exercises.
How to determine how much exercise the different subjects have per week?
clang clang clang clang clang clang clang! metabolic equivalent (MET) made a brilliant debut. MET is an indicator that can reflect the human body's metabolic level and different activity intensity. Based on the oxygen consumption in the resting state, is the basis. The oxygen consumption during different activities is how many times the oxygen consumption in the resting state, and the MET for this activity is. The oxygen consumption of adults during resting state is generally based on 3.5 ml/kg/min. If the oxygen consumption of an activity is 7 ml/kg/min, then this exercise is 2MET. MET can make the intensity of movement performed in different ways comparable.
Researchers used the questionnaire to collect and count the average length of exercise per week for all subjects (a total of 10 options: none, 5min, 15min, 30min, 1h, 1.5h, 2-3h, 4-6h, 7-10h, more than 10h). MET value [3] for different exercises [3] multiplied by the average time of exercise per week in the subject represents the intensity of exercise per week in the subject. The questionnaire also collected the subject's height, weight, smoking history, whether there was depression or activity disorders.
7 class exercise MET value
272550 subjects, a total of 157415 males (58%), aged between 59-82 years old. During the follow-up period of up to 12.4 years, 118,153 (43%) of all subjects died, of which 38,300 died of cardiovascular disease and 32,366 died of cancer.
Among the seven daily exercises, walking exercise is the most common type (78% of subjects chose this activity), followed by other aerobic exercises (30%), cycling (25%), golf (14%), swimming (10%), running (7%) and ball sports (4%).
researchers first analyzed the relationship between different exercise intensities and all-cause death, cardiovascular event death, and cancer death risk. The results showed that the increase in exercise duration was associated with a reduced risk of all-cause mortality: compared with those who did not exercise, 0.1-7.5MET hours and 7.5-15MET hours per week were associated with a 5% and 13% reduction in all-cause mortality rate, respectively.
But it is interesting that after has reached 15MET hours per week, as the amount of exercise increases, the associated risk of all-cause death gradually decreases .As the saying goes, being content is always happy, too much is just as excessive. It is good to keep it within a certain range. Exercise too high-intensity may also be harmful to health [4]!
The relationship between the average weekly exercise duration and all-cause death, cardiovascular events and cancer death risk
Based on this result, and combined with the recommendation of the American Sports Activity Guidelines [5] Adults perform 7.5-15 MET hours of exercise per week, the researchers analyzed the correlation between exercise per week within the recommended range and various death risks.
results found that compared with those who do not exercise, 7.5-15 MET hours per week were significantly associated with all-cause death and reduced risk of death due to cardiovascular events. There are differences in different types of exercises in , among which ball sports are most related to the reduction of all-cause death risk (HR: 0.84) , and running (HR: 0.85), walking exercise (HR: 0.91), other aerobic exercises (HR: 0.93), golf (HR: 0.93), swimming (HR: 0.95) and cycling (HR: 0.97) are also significantly related to different degrees of reduction in all-cause death risk.
At the same time, ball sports once again took the lead with its correlation with a 27% reduction in cardiovascular death risk; while running is the "big winner" significantly associated with the most significantly reduced cancer death risk (HR: 0.81) .
Different types of exercise are related to risk of all-cause death, cardiovascular events and cancer death risk
So, with so many exercise types, what kind of exercise intensity is the most suitable for the elderly every week?
further analysis found that the relationship between exercise intensity and death risk of each type is roughly similar to the above-mentioned overall exercise intensity and death risk correlation. Exercise 0.1-15 MET hours per week is closely related to various reductions in mortality risk compared to inactivity.
But! What sounds the alarm is that for people who run, swim and choose other types of aerobic activities, exercise more than 22.5MET hours per week is related to a sudden increase in the risk of death! (and found a reason for your moderate "lying")
Running, cycling, swimming and other aerobic types are related to all-cause death, cardiovascular events and cancer death risk
Ball exercise, golf, walking exercise is related to all-cause death, cardiovascular events and cancer death risk
Caring for the health of the elderly. This study provides us with a good choice and plan. Exercise 7.5-15MET hours per week is significantly related to the reduction of death risk, among which ball exercise is the most related to all-cause death and cardiovascular death risk.
In the future, don’t choose any valuable gifts for elders during festivals. The “giving people to fish” allows them to cultivate an interest in sports hobby. Not only can they warm up their relationship during the exercise, but they can also live a long life if they persevere. It is simply a good thing to have both fish and bear’s paws!
"Move, ten years young", I won't say anything, I took my parents to play ball~Bye~
References:
1. Arem, H, Moore, SC, Patel, A, et al. Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationship. JAMA INTERN MED. 2015; 175 (6): 959-67. doi: 10.1001/jamainternmed.2015.0533
2. Watts, EL, Matthews, CE, Freeman, JR, et al. Association of Leisure Time Physical Activity Types and Risks of All-Cause, Cardiovascular, and Cancer Mortality Among Older Adults. JAMA Net Open. 2022; 5 (8): e2228510. doi: 10.1001/jamanetworkopen.2022.28510
3. Shephard, R. 2011 Compendium of Physical Activities: A Second Update of Codes and MET Values Yearbook of Sports Medicine. 2022; 2012 Yearbook of Sports Medicine. doi: 10.1016/j.yspm.2011.08.057
4. Schnohr, P, O'Keefe, JH, Marott, JL, et al. Dose of jogging and long-term mortality: the Copenhagen City Heart Study. J AM COLL CARDIOL. 2015; 65 (5): 411-9. doi: 10.1016/j.jacc.2014.11.023
5. Piercy, KL, Troiano, RP, Ballard, RM, et al. The Physical Activity Guidelines for Americans. JAMA-J AM MED ASSOC. 2018; 320 (19): 2020-2028. doi: 10.1001/jama.2018.14854
Author of this article丨Eve Hou
Editor丨Abhisai
