It is claimed that people who are physically active have at least a 30% lower risk of death during follow-up – compared with those who are inactive. However, the ideal dose of exercise for enhancing life expectancy remains uncertain.
As a Health Worker and casual jogger, I am always on the lookout for current articles and interesting tips that could add to my knowledge base and enhance the experience of people I come into contact with.
A recent article I came across in an online Medical Journal was intriguing!
The Copenhagen City Heart Study was initiated in 1976 by P. Schnor, G. Jensen and A. T. Hansen to increase knowledge about the prevention of Cardiac Heart Disease and stroke and therefore to enhance life expectancy. Over the years questions were added about heart failure, pulmonary diseases, arthrosis, allergy, epilepsy, dementia, stress, sleep apnea, ‘vital exhaustion’ and genetics.
As part of the Copenhagen City Heart Study, a study was undertaken to investigate the association between jogging and long-term, all-cause mortality by focusing specifically on the effects of pace, quantity and frequency of jogging.
To do this, 1,098 healthy joggers and 3,950 healthy non-joggers have been prospectively followed up since 2001 to review the connection between the Dose of Jogging and Long-term Mortality
Compared with sedentary non-joggers, 1 to 2.4 hours of jogging per week was associated with the lowest mortality. The optimal frequency of jogging was 2 to 3 times per week. The optimal pace was slow or average.
The lowest Hazard Rate (HR) for mortality (or highest Life Expectancy Enhancer) was found in light joggers, followed by moderate joggers, and then strenuous joggers.
The conclusion findings suggest a U-shaped association between all-cause mortality and dose of jogging as calibrated by pace, quantity and frequency of jogging. The U-shaped association suggests the existence of an upper limit for exercise dosing that is optimal for health benefits.
The Dose of Jogging and Long-term Mortality study concludes that
The dose of running that was most favorable for enhancing life expectancy was jogging
1-2.4 hours per week
No more than 3 days per week
At a slow or average pace
Many adults perceive this goal to be practical, achievable and sustainable.
Accumulating evidence suggests that activity patterns that are ideal for promoting long-term Cardio Vascular health and enhancing life expectancy may differ from high intensity, high volume endurance training regimes used for developing peak cardiac performance and maximum Cardio Respiratory fitness.
I feel greatly reassured that my jogging routine falls within these recommended guidelines, and it is indeed most pleasurable and sustainable.
How does your chosen exercise routine enhance your life expectancy?
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