New Study Confirms Aerobic Exercise Significantly Reduces Early Death Risk, Especially from Heart Disease

A recent meta-analysis, encompassing over 20 million observations, has confirmed that aerobic exercise can substantially reduce the risk of early death from any cause, particularly heart disease. Increased physical activity significantly lowers mortality risk by improving cardiovascular health, which impacts the entire body.

Led by Grant Tomkinson, PhD, a research professor at the University of South Australia, the study analyzed 26 systematic reviews of 199 unique cohort studies. These trials, involving 20.9 million observations, investigated the links between exercise, all-cause mortality, and cardiovascular health. Energy expenditure from cardio fitness was measured using METs (metabolic equivalent of tasks). For every additional 1-MET exerted through aerobic exercise, the risk of all-cause death lowered by 11% to 17%, and the risk of heart failure reduced by up to 18%. The findings were published in the British Journal of Sports Medicine.

Cardio fitness, a measure of overall health, reflects the ability of the heart, lungs, and blood vessels to supply oxygen during sustained physical activity. Justin J. Lang, PhD, a research analyst at CHEO Research Institute in Ottawa, Canada, emphasized that aerobic exercise is key to maintaining cardiorespiratory fitness. Common aerobic activities that strengthen cardiorespiratory fitness include running, swimming, cycling, brisk walking, and aerobic exercise classes.

Dr. Jayne Morgan, a cardiologist and executive director of Health and Community Education, not involved in the study, explained that optimal heart function is crucial for overall health. A stronger heart pumps blood more efficiently, keeping other tissues healthy and performing optimally. Strong cardiovascular health can prevent heart attacks, strokes, and hypertension, the leading causes of early death worldwide.

In addition to cardiovascular benefits, physical activity is linked to a reduced risk of some cancers, dementia, depression, kidney disease, and type 2 diabetes, though the mechanisms are not well understood.

Testing Your Cardiorespiratory Fitness

According to Lang, various methods can gauge cardiorespiratory fitness levels. The 20-meter shuttle run is widely used for children, youth, and fit adults, while a six-minute walk test suits those with lower fitness levels. Fitness wearables and self-diagnostic questionnaires also offer valuable insights. However, consulting a healthcare provider or fitness professional is advisable for comprehensive assessments and personalized recommendations.

Tailoring Exercise Regimens for Optimal Heart Health

Different individuals may receive varying benefits from the same physical activities due to factors such as genetics, age, sex, overall health status, and lifestyle. Lang suggested that even modest exercise levels can significantly improve cardiorespiratory fitness. For instance, a brisk walk at low intensity for 20-30 minutes a few times a week may yield substantial benefits for someone starting out.

Lang emphasized the importance of discovering what exercise works best for each individual, stating, “The important thing to consider when embarking on a physical activity journey is that something is better than nothing.” Consulting with experts can help devise effective heart-health exercise regimens tailored to individual needs and conditions.