While many of us were quite active in our younger years, as we get older, the focus on fitness can shift as our responsibilities increase and our priorities change.
However, a new study conducted by the University of California San Francisco shows a correlation between declining weekly exercise as we age and the negative effect on our health.
What’s more, it shows that you need MORE than the minimum recommended amount of activity as you age to maintain the same levels of fitness you enjoyed when you were younger.
So, if your life ambitions include living a long, healthy life, read on for all the details.
Current Exercise Requirements For Adults
We all know the importance exercise plays in keeping us healthy—that's why health authorities created exercise requirements. These activity guidelines offer minimum weekly requirements to ensure good health—or so everyone thought. Most exercise requirements say we need:
- 150 minutes of moderate activity a week (brisk walk) OR 75 minutes of vigorous activity (HIIT). Interested in accessing an array of workouts? Sign up for BodyRock+ today!
- Whole-body strength training exercises twice a week (e.g. lifting weights)
Many people find that their desire and maybe their ability to heft enormous weights up over their heads is somewhat diminished. Instead, yoga and cycling mixed with regular resistance strength training is often the ideal mix as you enter the second half of your life.
Incidentally, this is why we added our Squat Bow to our list of gear offerings. It's the perfect piece for whole or full-body resistance training. Using the bow is like lifting weights in terms of the benefits, but it is easier on your body and accomplishes the goals of negative training as you slowly release the bow: namely, reduction in fatty tissue.
Outside of this, the same health authorities suggest trying to adopt a routine that breaks up sitting for long periods by weaving in some standing and moderate activity. If you work in an office, take a 10-minute brisk walk on your break before having a snack and resuming your job.
The Problem With Universal Exercise Requirements For Adults
The problem with universal fits is they don't fit all.
A recent study suggests that utilizing exercise early on in life is a good way to protect yourself from developing hypertension or high blood pressure, which later in life contributes to an elevated risk of dementia, heart attack, and stroke.
So if 150 minutes a week of brisk walking a week isn’t enough to help protect you against health problems, what is? Research suggests a minimum of 5 hours of moderate exercise is the actual number you should aspire to reach.
The Study Results
- 5 hours of weekly moderate activity a week throughout early adulthood contributed to an 18% reduction in developing hypertension, lessening the percentage more for participants that remained active into their 60s.
- Exercise plays a huge role in lowering blood pressure which prevents the onset of different health conditions.
Ultimately, what was emphasized was that the threshold for basic activity is too low—doubling it offers greater health benefits—but we also need to appreciate how much the body relies on regular heart-pumping activity to remain healthy.
This means coming out of high school, we need to continue to exercise frequently, so it becomes part of our identity. This protects the body and soothes the mind, helps with stress and improves self-confidence.
Why 40+ Need More Than The Minimum Exercise Requirements
If there ever were a fountain of youth, it would be this trifecta: move your body (five hours exercise a week), take care of your mind (practice self-care and strive for happiness) and eat properly (grab a copy of our BodyRock Meal Plan eBook for tips. There is no greater recipe for a long-lasting healthy life than practising these healthy principles.
If you're looking to get started on a lifelong love affair with fitness, join our BodyRock+ family!