Reduce the risk of chronic diseases

Oct 13, 2025 by wbrum.org 84 views

The Power of Physical Activity: Unlocking a Longer and Healthier Life

Regular physical activity is one of the most effective ways to improve overall health and well-being. Engaging in moderate to vigorous physical activity can have a significant impact on reducing the risk of premature death, improving mental health, and increasing life expectancy. In this article, we will explore the relationship between minutes per week of moderate to vigorous physical activity and the relative risk of premature death.

Physical activity has numerous benefits for the body and mind. Regular exercise can help to:

Reduce the risk of chronic diseases: Physical activity has been shown to reduce the risk of heart disease, stroke, and type 2 diabetes.
Improve mental health: Exercise has been shown to reduce symptoms of anxiety and depression, and improve overall mental well-being.
Increase life expectancy: Regular physical activity has been shown to increase life expectancy and reduce the risk of premature death.
Improve sleep: Exercise has been shown to improve sleep quality and duration.
Boost energy levels: Regular physical activity can help to increase energy levels and reduce fatigue.

Moderate to vigorous physical activity is essential for improving overall health and reducing the risk of premature death. The World Health Organization (WHO) defines moderate physical activity as:

Brisk walking: Walking at a pace of 3-4 miles per hour or faster.
Cycling: Cycling at a pace of 10-12 miles per hour or faster.
Dancing: Dancing at a pace of 3-4 miles per hour or faster.
Gardening: Gardening that involves physical activity, such as digging or lifting.

Vigorous physical activity is defined as:

Running: Running at a pace of 6-8 miles per hour or faster.
Swimming: Swimming laps at a pace of 1-2 miles per hour or faster.
Jumping rope: Jumping rope at a pace of 100-120 jumps per minute or faster.
High-intensity interval training: High-intensity interval training (HIIT) involves short bursts of high-intensity exercise followed by periods of rest.

The relationship between physical activity and premature death is well established. Studies have shown that regular physical activity can reduce the risk of premature death by:

30 minutes per week: Engaging in 30 minutes of moderate physical activity per week can reduce the risk of premature death by 1.
90 minutes per week: Engaging in 90 minutes of moderate physical activity per week can reduce the risk of premature death by 0.8.
180 minutes per week: Engaging in 180 minutes of moderate physical activity per week can reduce the risk of premature death by 0.73.

Regular physical activity is essential for improving overall health and reducing the risk of premature death. Engaging in moderate to vigorous physical activity can have a significant impact on reducing the risk of chronic diseases, improving mental health, and increasing life expectancy. By incorporating physical activity into our daily routine, we can unlock a longer and healthier life.

Based on the evidence, we recommend the following:

Aim for 30 minutes of moderate physical activity per week: Engaging in 30 minutes of moderate physical activity per week can reduce the risk of premature death by 1.
Increase physical activity to 90 minutes per week: Engaging in 90 minutes of moderate physical activity per week can reduce the risk of premature death by 0.8.
Engage in vigorous physical activity: Engaging in vigorous physical activity, such as running or swimming, can have a significant impact on reducing the risk of premature death.
Incorporate physical activity into daily routine: Incorporating physical activity into our daily routine, such as taking the stairs instead of the elevator, can have a significant impact on improving overall health and reducing the risk of premature death.

World Health Organization. (2018). Physical activity.
Centers for Disease Control and Prevention. (2020). Physical activity basics.
American Heart Association. (2020). Physical activity and heart health.
National Institute of Mental Health. (2020). Exercise and mental health.
Frequently Asked Questions: Physical Activity and Premature Death

A: The minimum amount of physical activity required to reduce the risk of premature death is 30 minutes per week of moderate physical activity. Engaging in 30 minutes of moderate physical activity per week can reduce the risk of premature death by 1.

A: Moderate physical activity is defined as brisk walking, cycling, dancing, or gardening that involves physical activity. Vigorous physical activity is defined as running, swimming, jumping rope, or high-intensity interval training.

A: Engaging in 90 minutes of moderate physical activity per week can reduce the risk of premature death by 0.8.

A: Engaging in 180 minutes of moderate physical activity per week can reduce the risk of premature death by 0.73.

A: Yes, physical activity can reduce the risk of premature death in people with chronic diseases. Engaging in regular physical activity can help to manage symptoms, improve quality of life, and reduce the risk of complications.

A: Yes, physical activity can improve mental health. Exercise has been shown to reduce symptoms of anxiety and depression, and improve overall mental well-being.

A: There are many ways to incorporate physical activity into your daily routine, such as:

Taking the stairs instead of the elevator
Walking or cycling to work or school
Doing household chores, such as gardening or vacuuming
Engaging in high-intensity interval training (HIIT)
Taking a walk during your lunch break

A: Here are some tips for getting started with physical activity:

Start small: Begin with short periods of physical activity, such as 10-15 minutes per day, and gradually increase the duration and intensity.
Find an activity you enjoy: Engage in physical activities that you enjoy, such as walking, cycling, or swimming.
Schedule it in: Make physical activity a priority by scheduling it into your daily routine.
Find a workout buddy: Exercising with a friend or family member can help to keep you motivated and accountable.
Track your progress: Use a fitness tracker or log to track your progress and stay motivated.

A: Some common barriers to physical activity include:

Lack of time
Lack of motivation
Fear of injury or illness
Lack of access to safe and convenient physical activity spaces
Lack of knowledge about how to get started with physical activity

A: Here are some tips for overcoming common barriers to physical activity:

Find ways to incorporate physical activity into your daily routine, such as taking the stairs instead of the elevator.
Find an activity you enjoy, such as walking or cycling.
Schedule physical activity into your daily routine, such as taking a walk during your lunch break.
Find a workout buddy or join a fitness class to stay motivated and accountable.
Seek out resources and support, such as fitness trackers or online fitness communities, to help you get started with physical activity.

Regular physical activity is essential for improving overall health and reducing the risk of premature death. By incorporating physical activity into our daily routine, we can unlock a longer and healthier life. If you have any questions or concerns about physical activity, consult with a healthcare professional or a certified fitness professional.