How to drop longer: moderate to vigorous physical activity promotes longevity

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Cardiovascular disease – a group of cardiovascular disorders – is the leading cause of death globally. An estimated 17.9 million people died of cardiovascular disease in 2019, accounting for 32 percent of all global deaths. Of those deaths, 85 percent were due to heart attack and stroke. Research suggests that stopping certain activity around age 60 can increase your risk of the global killer.

Little is known about the association of changes in the level of moderate to vigorous physical activity with cardiovascular disease, particularly in older adults whose ability to engage in moderate to vigorous repetitive physical activity declines with age.

Researchers have sought to fill this vital knowledge gap by studying the association of changes in moderate to vigorous physical activity and cardiovascular disease in older adults.

They identified more than 1.1 million people with no prior history of cardiovascular disease and examined the relationship between changes in moderate to vigorous physical activity and the incidence of cardiovascular disease.

For the purposes of the study, older adults were defined as 60 years of age or older.

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Compared with those who were persistently physically inactive, those who increased their rate of moderate to vigorous physical activity from physically inactive to one to two times per week had a significantly lower risk of cardiovascular disease.

However, older adults who became physically inactive from engaging in more than one to two times of moderate to vigorous physical activity per week had a higher risk of cardiovascular disease compared to those who maintained their frequency of moderate to vigorous physical activity.

Among the elderly, the researchers concluded, “engaging in a higher rate of moderate to vigorous physical activity or maintaining a level of moderate to vigorous physical activity was associated with a reduced risk of cardiovascular disease.”

What counts as moderate to vigorous physical activity?

Moderate activity raises your heart rate and makes you breathe faster and feel warm.

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One way to tell if you’re working at a moderate intensity level is if you can still talk, but can’t sing.

Examples of moderate intensity activities include:

brisk walking water aerobics biking dancing double tennis push lawn mower hiking hiking snowboarding.

Vigorous activity makes you breathe hard and fast.

If you work at this level, you won’t be able to say more than a few words without pausing to catch your breath.

“Overall, 75 minutes of vigorous activity per week can give health benefits similar to 150 minutes of moderate-intensity activity,” the NHS explains.

Most moderate activities can become vigorous if you increase your effort.

Examples of vigorous activities include:

Running, swimming, cycling quickly or on a hill, climbing stairs, sports such as football, rugby, netball, hockey, skipping aerobics, gymnastics and martial arts.

Extremely vigorous activities are exercises that are performed at short intervals of maximum effort divided into rest.

This type of exercise is also known as high-intensity interval training (HIIT).

Examples of very vigorous activities include:

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In addition to regular exercise, you should also follow a healthy, balanced diet.

“This means eating a variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight,” the NHS explains.

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