Your odds of living a longer life go way up the more you move every week. Those are the findings of a new study published in the American Heart Association’s flagship, peer-reviewed journal Circulation. Researchers analyzed information from more than 100,000 participants over a 30-year follow-up period and concluded that adults who perform two to four times the current recommended amount of moderate or vigorous physical activity per week have a significantly reduced risk of mortality.
HERE'S THE BREAKDOWN OF THEIR FINDINGS:
- The reduction was 21-23% for people who engaged in two to four times the recommended amount of vigorous physical activity each week
- The reduction was 26-31% percent for people who engaged in two to four times the recommended amount of moderate physical activity each week
It’s already well-documented that regular physical activity has been linked to reduced risk of cardiovascular disease and premature death. The U.S. Department of Health and Human Services recommends that adults do at least 150-300 minutes per week of moderate physical activity or 75-150 minutes per week of vigorous physical activity or an equivalent combination of both. According to the study, two to four times that amounts to doing 300-600 minutes of moderate physical activity a week or 150-300 minutes of vigorous physical activity.
Researchers used data and medical records from more than 100,000 adults who self-reported their physical activity every two years using a form that included questions about health information, physician-diagnosed illnesses, family medical histories and personal habits like cigarette and alcohol use and frequency of exercise. Moderate physical activity was defined as walking, lower-intensity exercise, weightlifting and calisthenics while vigorous activity included jogging, running, swimming, bicycling and other aerobic exercises. The study also found that participants who engaged in more than four times the recommended minimum activity levels didn’t experience any physical cardiovascular health effects.
HERE ARE A FEW WAYS TO ADD MORE FITNESS TO YOUR WEEK:
1. Join Gold's Gym SoCal
If you don't have one already, signing up for a membership at Gold's Gym SoCal is a great place to start. Whether you're just getting started or working out from home, building in trips to the gym builds commitment. Our memberships include access to rows of cardio and strength equipment, free weight area, Cardio Cinema, Olympic weightlifting platforms, pool, steam room, sauna and group fitness classes. New members also get a free Welcome Workout with one of our personal trainers and a free InBody Scan. Not ready to commit? Get a look around our facilities with a free pass.
2. Try a Group Fitness Class
We know many of you love a solo mission, but going to a group fitness class can add as much as an hour of physical activity to your week. Gold’s Gym SoCal offers dozens of classes across our locations that are all led by certified instructors. Try something new by joining us for Zumba, indoor cycling, or one of our many Les Mills programs. Check out our group fitness schedules by club here.
3. Train With THRIVE
Take the planning out of your weekly workouts by joining our newest semi-private personal training program. Your THRIVE training will focus on building flexibility, mobility, strength and endurance. The program was designed by some of the best minds in the fitness industry with over 40 years of experience training professional athletes and general fitness enthusiasts. Try THRIVE for free here.
4. Bring a Friend
The Kohler Effect is the idea that no one wants to be the weakest link in a group. That might sound negative, but when it comes to fitness it can lead to pushing yourself just a little bit more in duration or intensity than you would on your own. A study by the Society of Behavioral Medicine found that working out with a partner improved performance and doubled the workout time of those who exercised alone. The best part? Referring friends and family to Gold’s Gym SoCal can get you a free membership.
5. Connect With a Personal Trainer
Our certified personal trainers can help you create a custom workout plan and provide you with professional coaching along the way. You can learn more about all the benefits of personal training in our Accelerate to Your Next Level of Fitness guide. It also includes workouts you can do without a trainer if you’re looking for some extra inspiration!
