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Exercise THIS Much to Live the Longest
We all know that regular daily exercise will make us stronger and healthier and potentially help us to live longer than if we were sedentary. But how much moderate exercise is the right amount to accrue those benefits? We now know the answer: 450 minutes a week. That translates to 90 minutes a day, five days a week or 65 minutes a day, seven days a week.

Find out the best exercise to do--just three times a week--to keep your body in shape as you age.

Various government and health organizations have long called for 150 minutes of moderate exercise per week. (That's 30 minutes a day, five days a week.) But researchers from the National Cancer Institute and Harvard University wanted to know if this was the least amount we should do, as in the minimum recommended dose, or the ideal amount, reports The New York Times. And is there an upper limit for safety? Could too much exercise be dangerous?

The study: The team analyzed data from six large, ongoing health surveys on 661,000 mostly middle-aged adults, specifically focusing on their exercise habits. The participants were classified into groups, ranging from those who did no formal exercise to those who exercised 25 hours or more each week, which is 10 times the recommended amount. The researchers then compared this exercise data with 14 years of death records within the six studies.

The results:

  • Those who did no exercise had the highest risk of early death.

  • Those who exercised a little, but did not meet the government's recommendations of 150 minutes a week, lowered their risk of premature death by 20 percent, compared with non-exercisers.

  • Those who followed the guidelines and exercised 150 minutes per week, had a 31 percent less risk of dying prematurely, compared with those who never exercised.

  • The best amount of exercise for longevity was 450 minutes a week, which is a 90 minutes a day, five days a week or a 65 minutes a day, seven days a week. This results in a 39 percent lower chance of premature death, compared with those who never exercised.

  • Exercising more than 450 minutes a week did not result in an even lower chance of premature death; in fact, those who put in 10 times or greater the amount of exercise according to the recommended guidelines did not gain any additional health benefits for all that grunting and sweating. On the other hand, there was no harm done, either.

Now get out there and start walking!

The study findings were reported in the journal JAMA Internal Medicine.

Find out how exercising every day can be key to achieving a work-life balance.

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