The World Health Organization (WHO) recommends that adults play medium-intensity sports for at least 2.5 hours a week, and high-intensity sports for at least 1.25 hours a week. At least! For people who are not sports fans, these numbers look scary. However, the latest research suggests that you can move a lot less and get the same health benefits as those who love physical activity. How to do it?
Everyone knows that sport is health, but hardly anyone knows how movement affects the physical and mental condition of a person. We write about movement because it includes not only typical physical exercises, such as swimming, cycling or practicing yoga, but also any other form of activity, e.g. walking, gardening or cleaning.
Let's return to the appropriate amount of traffic, which:
However, these are not the only advantages of running - the others, which you will read about below, may surprise you.
People who do not move often enough have a 20-30% higher risk of death compared to physically active people. Can anything be done about it? Yes, and you don't have to change your lifestyle significantly.
Such conclusions were reached by scientists whose conclusions were published in 2018 in the British Journal of Sports Medicine. Analysis of 14 studies, which included as many as 232,149 people, showed that running reduces mortality, regardless of the cause. This applies to both women and men. What's more, the researchers also measured how much mortality from heart disease and cancer was reduced - by 30% and 23%, respectively. However, the most interesting is the discovery that the amount of time spent running or the number of kilometers is not as important as WHO suggests (as we wrote in the introduction).
Health benefits are already visible when running less than 50 minutes a week at a rate of less than 10 kilometers per hour. This is confirmed by another study from 2017, according to which it is enough to run 5 to 10 minutes a day at a moderate pace to reduce the risk of premature death by 25-40%. People who spend 4.5 hours a week feel the greatest benefits of running. Longer running does not bring much benefit, but increases the risk of injury.
Scientists have been looking for the Holy Grail for years, a magical factor that can easily predict how long someone will live. First, they relied on medical records - infectious diseases, chronic diseases, operations, but it was quite a tedious method. Then smoking cigarettes became the "favorite" of scientists, which significantly shortens life expectancy. However, it still wasn't a fairly accurate indicator. Finally, in a 2019 study, it turned out that the level of physical activity predicts life expectancy by 30% more accurately than information on smoking and 40% more accurately than medical records.
Let's get back to the benefits of running, however. Many of them can be guessed, however, would you run into the fact that running improves memory? More precisely, it protects memory against the harmful effects of stress. What's more, it also affects the composition of the intestinal microflora, increasing the amount of butyrates, which reduce inflammation and feed good intestinal bacteria.
You may not have control over the level of stress in your life or not control your diet sometimes, but you can always run a little.