Sedentary behavior is often considered the root of many health issues. To mitigate the risk of illness, an increasing number of people are adopting exercise habits. Regular physical activity not only strengthens the body and alleviates depressive moods but also promotes cardiovascular and respiratory functions, thereby reducing the risk of cardiovascular disease and mortality. Research from Copenhagen, Denmark, suggests that exercise indeed contributes to longer lifespans, and the extent of lifespan extension varies depending on the type of exercise. Among them, tennis leads the way, estimated to add 9.7 years to life expectancy. However, it’s important to note that even with a regular exercise regimen, prolonged sitting can negate the benefits of exercise.
Playing Tennis and Jogging Are Effective! Research Identifies These 8 Sports to Extend Lifespan
Multiple studies indicate that physical activity brings benefits to the body and can even prolong life. The Copenhagen City Heart Study (CCHS) followed 8577 participants for 25 years and found that engaging in the following eight sports is particularly helpful in extending lifespan, with a maximum increase of 9.7 years:
– Tennis: 9.7 years
– Badminton: 6.2 years
– Soccer: 4.7 years
– Cycling: 3.7 years
– Swimming: 3.4 years
– Jogging: 3.2 years
– Aerobics: 3.1 years
– Gym workouts: 1.5 years
30 Minutes of Exercise a Day Might Not Be Enough! There’s One Key to Reducing Mortality
Exercise significantly benefits cardiovascular health. Regular engagement in the aforementioned sports can enhance these benefits. The National Health Administration recommends at least 30 minutes of exercise per person per day, even if accumulated in segments. However, it’s suggested that each segment should be at least 10 minutes long. For instance, if exercising for 30 minutes a day, it can be divided into two 15-minute sessions or three 10-minute sessions.
Furthermore, a foreign study found that engaging in moderate-intensity exercise for 30 minutes daily can indeed reduce mortality by 80%. However, the prerequisite is that daily sedentary time should be less than 7 hours. If sitting for 11 to 12 hours a day, even with 30 minutes of moderate exercise, mortality rates remain the same as those who don’t exercise.
Researchers emphasize that this study’s results don’t imply that 30 minutes of moderate-intensity exercise daily has no benefits. Instead, it serves as a reminder that exercise should not be treated like a checkbox item, assuming that as long as 30 minutes are done daily, one can rest freely.
Moreover, based on the analysis, researchers suggest a ratio of 1:3 between sitting and moderate exercise. In other words, for every hour of sitting, one should engage in 3 minutes of moderate to vigorous exercise (or 12 minutes of light physical activity) to improve health and reduce the risk of mortality.
Sources:
- Various Leisure-Time Physical Activities Associated With Widely Divergent Life Expectancies: The Copenhagen City Heart Study, NIH, June 25, 2018, https://pubmed.ncbi.nlm.nih.gov/30193744/.
- Different physical activity “cocktails” have similar health benefits, UAB News, May 20, 2021, https://www.uab.edu/news/research/item/12053-different-physical-activity-cocktails-have-similar-health-benefits.