Which is the minimum sufficient of exercise to diminish mortality?

““To return

Doubtlessly to realise exercise or to practice a sport during all the life requires of discipline, education, conviction of the benefits of this practice and without place to doubt of much force of will, since the distractores or simply not to do anything, is easier that to take responsibility of by life of our state of physical training conditions that will help us without place to doubt for the rest of our lives.

Doubtlessly to make daily exercise during 30 minutes of different types, including the weights, equipment and gymnastics is the ideal all the human beings, printing a effort that can be described as moderate (to 70% of our maximum effort that can be calculated soon reducing 200 except the age and fitting to 70% that is to say, if I have 40 years the rest to 200 that it is in 160 beats per minute (maximum capacity or 100% to realise exercise according to the age, now rest 30% to leave it to him to 70%, which is 112 beats per minute will be my moderate effort during the exercise). The international standard dictates that at least we do 30 minutes of moderate exercise 5 times per week (150 minutes to the week in 5 sessions) to moderate intensity, with two days additional of weights during 30 minutes, 3 sessions, 8 different exercises, 8 times; or to realise 15 minutes of intense exercise (between 80 and 100%) 5 times per week, in addition to two days of weights during 30 minutes. This offers excellent benefits us, when avoiding cardiovascular, metabolic diseases (diabetes), degenerative of the brain, cancer and obesity.

Nevertheless she has been continued looking for alternative for those who work excessively or have long days of transportation, which forces them to lose many hours of roundtrip for his activities of the day, not allowing the time to access to the physical activity, exercise or it deports, which took to the evaluation of the physical activity limited days of free time, in addition to evaluating the effects of the partial, incomplete or temporary exercise, during the week.

Doubtlessly that to but moderate and more frequent activity the benefits are increased and the quality of life it is improved or conserving by more time, reason why, an intelligent proposal is the days of weekend with an active life, walked at work, rising every 30 minutes to walk, to raise stairs and to do most possible of movement to add to our week, more possibilities of health and life.

Thus we described to that it only realises activity the week ends that are when it has free time, attitude that we have criticized during years since deletérea and risky pair has suffered us the health, but that nevertheless in recent investigations throws very interesting data and promising for that they are not very assiduous to the exercise or must just a short time to realise it. The “soldier of weekend” only fulfills the exercise landlord the week ends with one or two sessions only, instead of five to seven sessions of activities per week. The question is if this is sufficient to reduce the mortality risks generally (including cardiovascular diseases and cancer).

In the realised study the main finding: he was that in comparison with the inactive participants, the reason of risk for mortality by all the causes, was of 0.69 for the participants with insufficient activity (reduction of 31%), 0.70 for the weekend soldiers (reduction of 30%), and 0.65 for the regularly active participants (35% reduction) as they see the results are very similar.

Evaluation is result of metanálisis of eight studies, where monitoring of the answer to the exercise in people settled down who integrated the groups mentioned in England and Scotland of 1994-2012, 63,591 adults majors of 40 years.

The study was supported by the National Institute for the Investigation of the Health, the Unit of Clinical trials of Leicester, the Leicester-Loughborough Unit of Biomedical Investigation of the diet, lifestyle and the physical activity and the Council of Medical Research and National Health.

The landlord of exercise used by “the weekend soldier” has one or two, instead of five to seven sessions per week, January 9 in the Internal Medicine Archives was that it can be sufficient to reduce all the cardiovascular causes, diseases, and the risks of mortality by cancer, according to a report published in line. (You file of Internal Medicine).

The World health organization and the Department of Health and Human Services of the United States recommend that the adults at least realise at least 150 minutes per week of aerobic activity of moderate intensity or 75 minutes per week of aerobic activity of vigorous intensity, or equivalent combinations during the week as ideal.

She was decided to investigate if the landlord of physical activity of twice a weekend (the Guerrero of Fin de Semana) were sufficient to lower the risks of cardiovascular diseases, cancer and death generally. This landlord for many people is easier to incorporate to a form of occupied life, that apparently manages to produce the same benefits that the taking of steps of 5-7 sessions to the week, which very turns out to be practitioner and easy to take to end. (Gary O'Donovan, PhD, of the National Center of Sports and Exercise in Medicine, Loughborough (England) University and its collaborators, JAMA Intern Med. 2017 January 9 [doi: 10.1001/jamainternmed.2016.8014]).

In order to obtain a conclusion they decided to realise a combined analysis of the data of eight studies of monitoring in England and Scotland, concentrating in the landlords of physical activity and the subjective perception of 63,591 adults majors of 40 years as of 1994 and until 2012. The average of age of the survey ones was of 58.6 years.

They were classified as inactive 62,8%.
Insufficiently active (not to realise at least 150 minutes per week of activity of moderate intensity per week) 22,4%.
As soldiers of weekend 3,7%.
Regularly active 11,1%.

There were 8,802 deaths of diverse causes, including 2,780 deaths of cardiovascular diseases (ECV) and 2,526 deaths by cancer, in 561,159 person-years of pursuit.

In comparison with the inactive participants: The reason of risk (HR) for mortality by all the causes was of 0,69 for the participants with insufficient activity (reduction of 31%). 0.70 for the weekend soldiers (reduction of 30%). 0,65 for the regularly active participants (35% reduction). In comparison with the inactive participants:

- The HR for mortality by cardiovascular disease was of 0.63 and the one of mortality by cancer was of 0.86 for the participants with insufficient activity.
- The HR for mortality by cardiovascular disease was of 0.60 and the one of mortality by cancer was of 0.82 for the weekend soldiers.
- The HR for mortality by cardiovascular disease was of 0,59 and mortality by cancer was of 0.79 for the active participants regularly.
What it express significant differences but similar results.

The findings were similar for the men and women, independent of the presence or absence of the obesity, nevertheless, as 95% of the population of the study were white, do not know if the results are applicable to other racial or ethnic groups.

The results of the study suggest some type of physical activity in the free time is better than nothing, and that, only one to two sessions per week even obtains considerable benefits for the health as much for the men as for the women, including those or those with obesity. The investigators did not give more details on the finding of which “insufficient” a level of activity comparativily reduced, the risks of mortality to almost the same degree in which the risk of mortality with a level of activity of the type “weekend of the soldier” is reduced.

The study was supported by the National Institute for the Investigation of the Health; the Unit of Clinical trials of Leicester; The Unit of Leicester-Loughborough Investigation for development of the diet, promotion of the healthful lifestyle and the Biomedical Investigation of the physical activity; and by the Council of Medical Research and National Health.

The CONCLUSION IS RELATED TO the QUESTION OF if the exercise can hope for the weekend?

The short answer is “perhaps”.

Realising the physical activity in only one or two sessions per substantial week gives benefit in the reduction of mortality, but without doubt, the exercise most frequently, duration and intensity generates majors benefits for the longevity avoiding diseases that frequently cost the life to him to the people between the 50 and 80 years, or end its existential quality.

Kindly.

Dr. Alejandro Cárdenas Cejudo.
PRESIDENT EIM MEXICO AC.
Ex-president of the CMIM
Member of the Executive committee of the ISIM
Member of the Consultative Council of the SMHAP
Diffusion and press secretary of the ACP Mexico chapter
www.dralejandrocardenas.com