Adherence
Weekly physical activity volumes of 700 minutes of moderate intensity or 350 minutes of vigorous intensity maximize all-cause mortality reduction, significantly exceeding the standard 150-minute guideline.
Aim for 700 minutes of moderate activity (like brisk walking) or 350 minutes of vigorous activity (like running) per week for maximum longevity benefits. This is roughly double the standard recommendation. You can achieve this through a mix of exercise and daily living activities like gardening or active commuting. If you are a man, vigorous activity may offer slightly more benefit; if a woman, moderate activity is highly effective. Start with the minimum 150 minutes and gradually increase toward 700 minutes.
The maximum all-cause mortality reduction was almost 40% without relevant differences between moderate and vigorous intensity PA... The maximum all-cause mortality reduction was reached at exercise doses 3–5 times the minimum recommendations... optimal volume for longevity is substantially larger... about 700 min of weekly moderate intensity PA.
Why this rating
Based on large-scale pooled analyses (n>661,000) and prospective cohort studies, though observational in nature.
Source
Run for your life: tweaking the weekly physical activity volume for longevity
Johannes Burtscher et al. · British Journal of Sports Medicine · 2019
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