The British Journal of Sports Medicine has recently published U.S. research underscoring the significant benefits of regular aerobic exercise, popularly known as “cardio.”
The study reveals that engaging in cardio, even less than the typically recommended amount, can dramatically lower the risk of death from flu or pneumonia.
The recommended physical activity guidelines for adults include at least 150 minutes per week of moderate-intensity aerobic exercise, or 75 minutes of vigorous intensity, plus muscle-strengthening activities at least twice a week.
Aerobic exercises such as brisk walking, swimming, running, and stair climbing help increase heart rate and induce sweating.
Muscle-strengthening activities include weight lifting, resistance band exercises, calisthenics, and heavy gardening.
This study, drawing on responses from 577,909 adults participating in the National Health Interview Survey between 1998 and 2018, sought to explore the relationship between different types and amounts of physical activity and the reduced risk of death from respiratory illnesses like flu and pneumonia.
Interestingly, about half of the respondents did not meet the weekly targets for aerobic and muscle-strengthening activities.
However, those who did meet the recommended levels of aerobic physical activity had a significantly lower risk of dying from flu or pneumonia.
Specifically, engaging in 10–149, 150–300, and 301–600 minutes per week of aerobic physical activity was linked to 21%, 41%, and 50% lower risks, respectively, compared to no physical activity. Notably, no additional benefits were observed for those exceeding 600 minutes per week.
As for muscle-strengthening exercises, meeting the weekly target of two sessions resulted in a 47% lower risk of such deaths, but engaging in seven or more sessions per week surprisingly showed a 41% higher risk.
The reasons behind this could range from the nature of the physical activity (leisure versus occupational) to the intense hemodynamic impacts of frequent, high-intensity muscle strengthening.
It’s important to note that this is an observational study and cannot definitively establish causation. The research also had limitations, including reliance on personal recall and capturing only leisure time physical activities.
Nevertheless, the study’s findings emphasize the importance of reducing aerobic inactivity and promoting at least two episodes per week of muscle-strengthening activity to decrease mortality from illnesses like flu and pneumonia.
In simple terms, doing regular cardio, even if it’s less than the often-suggested amount, can be a lifesaver, particularly against respiratory illnesses.
However, the study also hints at a potential risk of overdoing muscle-strengthening exercises. This research serves as a reminder of the age-old advice: moderation is key, even in exercise
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The research findings can be found in British Journal of Sports Medicine.
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