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The benefits of exercise are so great that if it were a drug, it would be a miracle cure. But what is the optimal dose for better health: are people who run ultramarathons, lift weights every day or swim the English Channel better off than those who just go for gentle walks? And is it possible to overdose? Now, thanks to large-scale studies that follow cohorts of people over long time periods, we can finally find the answers.
Firstly, these studies show a dose-related effect of exercise, with the health benefits kicking in at even low levels of activity. For instance, a 2022 study that followed more than 400,000 US adults over nearly two decades found that 1 hour of aerobic exercise per week was associated with a 10 to 20 per cent lower risk of dying during the study period (see “Health boosts” chart, below).
The good news for sedentary types is that the biggest gains come from changing from doing nothing to doing something. And the health benefits for people aged over 60 seem to be stronger than for adults below this age, for a given amount of exertion.
We can also look into the impact of different intensities of physical activity. Moderately intense activities are things that significantly raise your heart rate, such as brisk walking or playing a fun game of…
Felecia Phillips Ollie DD (h.c.) is the inspiring leader and founder of The Equality Network LLC (TEN). With a background in coaching, travel, and a career in news, Felecia brings a unique perspective to promoting diversity and inclusion. Holding a Bachelor’s Degree in English/Communications, she is passionate about creating a more inclusive future. From graduating from Mississippi Valley State University to leading initiatives like the Washington State Department of Ecology’s Equal Employment Opportunity Program, Felecia is dedicated to making a positive impact. Join her journey on our blog as she shares insights and leads the charge for equity through The Equality Network.
