This article originally appeared on: The Uprising Blog
Bob Dylan once wrote, “The times they are a changing.” And truer words have never been spoken when we look at the new face of chronic disease in the U.S.
What’s killing us today is far different from what was a century ago. In 1900, influenza and pneumonia, tuberculosis, and gastrointestinal infections were the three leading causes of death in the country. Today, heart disease, cancer, and chronic respiratory diseases top the list – with the top two accounting for 45 percent of all deaths.
But what if I told you there was one thing we could do that would lower risks of all three of these leading causes of death? Something so powerful scientists have taken a shine to calling it a wonder drug. And it’s something you’ve been told to do since you were a child.
Some is Better than None
Remember the days when your parents would tell you to eat your vegetables, get a good night’s sleep, and go outside and play? You may not have known it then, but they were giving you the foundations of well-being. And it’s physical activity in particular that will be key to combating today’s chronic diseases.
A little sweat goes a long way. The U.S. guidelines call for 150 minutes per week of moderate-intensity aerobic physical activity – spread out over the course of a week to help reduce fatigue and injuries of course.
Hitting this number isn’t always easy. From managing work and family schedules to setting aside time to cook a healthy meal each night, getting in a few more steps at the gym can be difficult.
But the guidelines take some of that pressure off: “Some physical activity is better than none,” and “additional benefits occur as the amount of physical activity increases through higher intensity, greater frequency, and/or longer duration.”
Live Long(er) and Prosper
You already know the questionable, but no less true, logic that to gain energy you need to expend energy. But one study’s closer look at what exactly that translates to is a window into how we can extend our life.
When individuals did some physical activity – below the minimum guidelines but a far cry from sitting all day – they had a 20 percent lower risk of dying. What does that mean for the long haul? It’s equivalent to gaining an added two years to your life.
What’s more, when individuals upped their frequency and duration to meet or exceed the minimum guidelines – between 150 and 300 minutes of moderate-intensity activity – they reduced their risk of dying to 31 percent. And that works out to an added three years of life.
There’s no magic pill to solve what’s killing us. But that doesn’t mean there’s not already a solution at hand. Physical activity will not only add years to your life, but it reduces the risks associated with each of the leading causes of death. And as Dylan said, it’s yet again time for a change.
Wondering how heart disease, cancer, and chronic respiratory diseases don’t stand a chance against some physical activity? Read our ebook by Dr. I-Min Lee (Professor at Harvard Medical School and T. H. Chan School of Public Health, and Virgin Pulse Science Advisory Board Member) titled “Physical Activity: The wonder drug for chronic disease prevention” to learn more.
