To increase your lifespan, do 5 to 10 hours of sport per week

While experts recommend exercising for 30 minutes a day, more should actually be done. According to the World Health Organization, adults should get 150 to 300 minutes of moderate physical activity or 75 to 150 minutes of vigorous physical activity per week. And people who exceed these levels are said to live longer than those who don’t.

A lower mortality rate

This finding comes from an American study recently published in the journal Traffic from the American Heart Association and is based on analysis of data from more than 116,000 adults. Participants have, for 30 years, self-reported their type of physical activity in questionnaires repeatedly for researchers to assess the link between time and intensity of exercise with mortality rate.

Result: people who reported doing between 150 to 300 minutes per week of intense physical activity or 300 to 600 minutes of moderate physical activity – or an equivalent mixture of the two, have a lower mortality rate. Which equals 3 to 5 hours of intense sport or 5 to 10 hours of moderate sport per week.

If you don’t have time for regular physical activity, there are several ways to get physically active. The Health Insurance website defines brisk walking, climbing stairs, vacuuming, recreational cycling or swimming as moderate physical activity. These are activities that can be done on a daily basis and easily increase your physical activity time.

In terms of a high physical practice, we are talking about mountain hikes, mountain biking, fast swimming, football, basketball or even combat sports. It is a question of adopting a rather sporty lifestyle with one to two hours of sport per day. If this seems consistent, it is actually a question of rhythm and habit. According to a study appeared a few years ago, it would take about two and a half months to integrate a habit into our daily lives.

Slide: The 10 commandments for exercising in summer