Regular aerobic exercise has been confirmed to reduce the risk of early death from any cause, especially heart disease. In a recent meta-analysis, researchers analyzed over 20 million observations and found that increased physical activity can lower mortality risk. The study, led by Grant Tomkinson, PhD, from the University of South Australia, looked at 26 systematic reviews of 199 unique cohort studies to investigate the links between exercise, all-cause mortality, and cardiovascular health. The results showed that for every additional 1-MET exerted through aerobic exercise, the risk of all-cause death decreased by 11% to 17%, and the risk of heart failure was reduced by up to 18%. These findings were published in the British Journal of Sports Medicine.
Cardiorespiratory fitness, often referred to as cardio fitness or aerobic fitness, is an essential measure of overall health. It reflects the ability of the heart, lungs, and blood vessels to supply oxygen during sustained physical activity. Aerobic exercise is key to maintaining cardiorespiratory fitness, and there are various heart-pumping aerobic activities that can help improve it. These exercises include running, cycling, swimming, and hiking, among others. According to Jayne Morgan, MD, a cardiologist, a stronger and healthier heart can improve blood flow to the organs and tissues in the body, allowing for optimal performance. This can help prevent heart attacks, strokes, hypertension, and other cardiovascular diseases, which are leading causes of early death worldwide.
In addition to reducing the risk of heart disease and early death, regular exercise can also help keep cholesterol levels in check and improve the body’s response to stressors and demands of life. There are many other health benefits associated with physical activity, including a reduced risk of some cancers, dementia, depression, kidney disease, and type 2 diabetes. Justin J. Lang, PhD, a research analyst at CHEO Research Institute, suggests using field-based measures like a 20-meter shuttle run or a walk test to assess cardiorespiratory fitness. Fitness wearables and self-diagnostic questionnaires can also provide insights into one’s fitness levels. However, it is advisable to consult a healthcare provider or fitness professional for a comprehensive assessment and personalized recommendations, especially for individuals with pre-existing health conditions or those new to exercise.
It is essential to speak with a physician before starting a new exercise regimen, as different individuals may benefit from varying levels of physical activity. Factors such as genetics, age, sex, overall health status, and lifestyle can influence the effectiveness of exercise in improving cardiorespiratory fitness. While highly fit athletes may require intense and frequent exercise sessions to enhance their fitness levels, beginners can benefit from low-intensity activities like brisk walking for shorter durations. Everyone responds differently to exercise, so it is crucial to explore different options and find what works best for you. Lang emphasizes that starting with any form of physical activity is better than doing nothing, and consistency is key to reaping the benefits of increased cardiorespiratory fitness.
In conclusion, regular aerobic exercise has been shown to decrease the risk of early death from all causes, especially heart disease. Maintaining cardiorespiratory fitness through activities like running, cycling, swimming, or hiking can have significant health benefits, including improved blood flow, cholesterol levels, and stress response. Assessing cardio fitness using field-based measures and consulting healthcare professionals for personalized recommendations is essential, especially for those new to exercise or with underlying health conditions. Starting with any form of physical activity, regardless of intensity, is better than being sedentary, and consistency in exercising is crucial for long-term health benefits. Different individuals may respond differently to exercise, so it is important to find what works best for you and tailor your fitness regimen accordingly.
