Exercise 150 minutes per week reduces the risk of 30 diseases

The study published in the Canadian Medical Association in late February showed that exercise could help reduce the risk of 30 chronic diseases, including diabetes, cardiovascular, arthritis, respiratory diseases, depression and some types of cancer. 150 minutes each week helps reduce the risk of death by 31%. According to experts, if not gym, people can garden, dance, yoga, mow grass, gymnastics in the water and walk fast (minimum speed of 4 km/h).

Another way to measure the intensity of movement is to perform “talk test”. Dr. Phillip Yun, a sports medicine doctor at Uchicago Medicine, explained to know what extent they are moving, people can try to sing and talk. A moderate -intensity physical activity can say complete sentences but cannot sing.

New discovery in accordance with the previous research, indicating that moderate exercise about 2.5 hours per week helps reduce the risk of death early for many reasons. Research in 2022 of the American Heart Association over 100,000 volunteers, showing that moderate physical activists, from 150 to 300 minutes per week, can reduce the risk of death by 20-21%.

Dr. Yun recommends that people should not put 150 minutes of exercise on a day. Divide 30 minutes of exercise every day and maintain that frequency will help the body improve more sustainably. People who are not used to exercising should start with 10 minutes a day.

“I often advise people to start by walking, because it is easy to do,” he said, adding that you can walk alone or accompany others. Walking also improves vestibular and coordination ability. These are all important skills for the elderly – the vulnerable group when falling.

According to Dr. Yun, falling is not a big problem for young people, but in the elderly, muscle has weakened and more brittle bones, the foot can lead to serious injuries that cannot be recovered.