5000 Metabolic Equivalent Minutes (MET Minutes) Is Needed If You Intend To Benefit From CPF Lifetime Payout

[AhMeng]

This is the right dose of exercise to add 10 years to your life
nypost.com

When it comes to exercise, one of the most common questions asked is, “Am I doing enough?”

There is no denying that regular exercise paired with a good diet can help fend off illness and disease in your old age.

But how many extra years do all those runs and trips to the gym actually earn you?
The Westmead Institute for Medical Research interviewed 1,500 Australian adults over 50 and followed them for a decade.

The results, published in Nature, revealed that those who did more than roughly 10 hours of moderately intense exercise a week, could survive an extra 10 years free from chronic diseases.

According to the research, fitness fanatics who engaged in the highest levels of physical activity were twice as likely to avoid stroke, heart disease, angina, cancer and diabetes, compared with those who do no exercise. The high-exercise individuals were also in optimal physical and mental shape 10 years later.

Lead researcher, associate professor Bamini Gopinath from the University of Sydney, said the data showed that adults who did more than 5,000 metabolic equivalent minutes (MET minutes) a week, which is about 10 hours, saw the greatest reduction in the risk of chronic disease.

“Essentially we found that older adults who did the most exercise were twice as likely to be disease-free and fully functional,” she said.

“Our study showed that high levels of physical activity increase the likelihood of surviving an extra 10 years free from chronic diseases, mental impairment and disability.”

Currently, the World Health Organisation recommends at least 600 MET minutes of physical activity each week. That is equivalent to 150 minutes of brisk walking or 75 minutes of running.

But the Westmead Institute’s findings suggest that physical activity levels need to be several times higher to significantly reduce the risk of chronic disease.
“Some older adults may not be able to engage in vigorous activity or high levels of physical activity,” Gopinath said.

“But we encourage older adults who are inactive to do some physical activity, and those who currently only engage in moderate exercise to incorporate more vigorous activity where possible.”

If pounding the pavement each week does not sound enticing, weight training and cardio exercises are other options with equal benefits.

According to an exercise list from Harvard Medical School, a 60-minute strength training session burns an average of 266 calories per hour for a 185-pound person.
Lucky Scalone, a personal trainer and owner of Bodyline Fitness studio in Sydney, who has more than 30 clients aged 45 to 60, mixes 35-minute weights sessions (five exercises) with 20 minutes of high-intensity cardio — depending on each client’s limit.

“Many of them came to me overweight, had complained about lower back problems and other aches and pains, fatigue (broken sleep) and poor diet,” Scalone said.

“Through changing and coaching them on proper eating habits and introducing regular exercise, they say it has reduced a lot of those aches and pains, while feeling more energized and in control of their health.”

 

[AhMeng]

Exercising for more than 12 hours a week gives the best protection against common conditions
www.dailymail.co.uk

Exercising for more than 12 hours a week gives you the best chance of avoiding heart attacks, strokes, cancer and diabetes, experts claim.

That is five times higher than the minimum activity suggested by the British Government and the World Health Organisation.

The researchers claim official guidelines fall well short of a truly healthy lifestyle - and in fact people should be doing much more exercise.

Exercising for more than 12 hours a week gives you the best chance of avoiding heart attacks, strokes, cancer and diabetes, experts claim

Officials advise that adults undertake 150 minutes of moderate exercise a week, such as brisk walking or gardening, or 75 minutes of vigorous exercise such as running or cycling.

But a major study suggests this is woefully inadequate, and people should be doing either six and a quarter hours of vigorous activity or 12 and a half hours of moderate exercise.

The research team, from the US and Australia, investigated the impact of exercise on risk for five common conditions - heart disease, strokes, diabetes, breast cancer and bowel cancer.

And they found that the optimum exercise level for avoiding this risk was between five and seven times higher than currently recommended.

Others, however, point out that health guidance has to be realistic.

Very few people even hit the current guidelines - with polls suggesting that 44 per cent of people in Britain do no regular exercise at all.

Some 58 per cent of women and 65 per cent of men in England are either overweight or obese – a problem that is are expected to rise over the coming decades.

So health officials are focusing their efforts on getting people to exercise at all, rather than persuading them to spend hours and hours a week doing so.

Officials advise that adults undertake 150 minutes of moderate exercise a week, such as brisk walking or gardening, or 75 minutes of vigorous exercise such as running or cycling

Many experts have even called for the guidelines to be reduced, particularly for older people, because they might find the existing targets too daunting.

But the authors of the new research, from the University of Washington and the University of Queensland, stressed that people do not necessarily have to spend all their time in the gym.

Instead they should try to be physically active at work, do more vigorous housework and gardening, and walking or cycle rather than getting the bus.

The scientists, whose work was published in the British Medical Journal, concluded that the current guidelines need an overhaul.

‘People who achieve total physical activity levels several times higher than the current recommended minimum levels have a significant reduction in the risk of the five diseases studied,’ they wrote.

The team analysed the results of 174 studies published between 1980 and 2016 examining the associations between total physical activity and the five diseases.

‘It is never too late to start and every little helps, with any ten minutes of physical activity improving your health,' experts say

They found that for all five diseases risks went down as exercise went up.
They found that most health gains occurred at a total weekly activity level of between 12 and 16 hours of moderate activity, or between six and eight hours of vigorous exercise.

At this level, heart disease risk dropped by a fifth, compared to doing less than 150 minutes a week. Stroke, diabetes and colon cancer risk dropped by a sixth and breast cancer risk by about a twentieth.

Above this level, the benefits started to plateau.

‘Our findings have several important implications,’ the researchers wrote.

‘They suggest that total physical activity needs to be several times higher than the current recommended minimum level.

‘Taking into account all domains of physical activity increases opportunity for promoting physical activity.

‘With population ageing, and an increasing number of cardiovascular and diabetes deaths since 1990, greater attention and investments in interventions to promote physical activity is required.’

Dr Oliver Monfredi, lecturer in cardiovascular medicine at the University of Manchester, said: ‘What is clear is that in terms of protecting oneself from the development of these five common and potentially life limiting illnesses, undertaking any level of exercise is protective, more is better, and should be encouraged by health care professionals, politicians and charities alike, to decrease the burden of these debilitating illnesses in society today.’

Dr Justin Varney, national lead for adult health and wellbeing at Public Health England, said:

‘Currently one in five adults do less than 30 minutes of activity per week and they will gain the most that getting more active.

‘It is never too late to start and every little helps, with any ten minutes of physical activity improving your health.

‘The current guidelines are based on based on evidence that considers a broad spectrum of conditions and advise all adult to aim for at least 150 minutes of physical activity per week and accompany this with muscle strengthening activities -such as yoga, carrying heavy bags or in the gym – on two days.’

 

[AhMeng]

The Right Dose of Exercise for a Longer Life
well.blogs.nytimes.com
Photo

Credit Getty Images

Phys Ed

Gretchen Reynolds on the science of fitness.

Exercise has had a Goldilocks problem, with experts debating just how much exercise is too little, too much or just the right amount to improve health and longevity. Two new, impressively large-scale studies provide some clarity, suggesting that the ideal dose of exercise for a long life is a bit more than many of us currently believe we should get, but less than many of us might expect. The studies also found that prolonged or intense exercise is unlikely to be harmful and could add years to people’s lives.

No one doubts, of course, that any amount of exercise is better than none. Like medicine, exercise is known to reduce risks for many diseases and premature death.
But unlike medicine, exercise does not come with dosing instructions. The current broad guidelines from governmental and health organizations call for 150 minutes of moderate exercise per week to build and maintain health and fitness.

But whether that amount of exercise represents the least amount that someone should do — the minimum recommended dose — or the ideal amount has not been certain.

Scientists also have not known whether there is a safe upper limit on exercise, beyond which its effects become potentially dangerous; and whether some intensities of exercise are more effective than others at prolonging lives.

So the new studies, both of which were published last week in JAMA Internal Medicine, helpfully tackle those questions.

In the broader of the two studies, researchers with the National Cancer Institute, Harvard University and other institutions gathered and pooled data about people’s exercise habits from six large, ongoing health surveys, winding up with information about more than 661,000 adults, most of them middle-aged.

Using this data, the researchers stratified the adults by their weekly exercise time, from those who did not exercise at all to those who worked out for 10 times the current recommendations or more (meaning that they exercised moderately for 25 hours per week or more).

Then they compared 14 years’ worth of death records for the group.

They found that, unsurprisingly, the people who did not exercise at all were at the highest risk of early death.

But those who exercised a little, not meeting the recommendations but doing something, lowered their risk of premature death by 20 percent.

Those who met the guidelines precisely, completing 150 minutes per week of moderate exercise, enjoyed greater longevity benefits and 31 percent less risk of dying during the 14-year period compared with those who never exercised.

The sweet spot for exercise benefits, however, came among those who tripled the recommended level of exercise, working out moderately, mostly by walking, for 450 minutes per week, or a little more than an hour per day. Those people were 39 percent less likely to die prematurely than people who never exercised.

At that point, the benefits plateaued, the researchers found, but they never significantly declined. Those few individuals engaging in 10 times or more the recommended exercise dose gained about the same reduction in mortality risk as people who simply met the guidelines. They did not gain significantly more health bang for all of those additional hours spent sweating. But they also did not increase their risk of dying young.

The other new study of exercise and mortality reached a somewhat similar conclusion about intensity. While a few recent studies have intimated that frequent, strenuous exercise might contribute to early mortality, the new study found the reverse.

For this study, Australian researchers closely examined health survey data for more than 200,000 Australian adults, determining how much time each person spent exercising and how much of that exercise qualified as vigorous, such as running instead of walking, or playing competitive singles tennis versus a sociable doubles game.

Then, as with the other study, they checked death statistics. And as in the other study, they found that meeting the exercise guidelines substantially reduced the risk of early death, even if someone’s exercise was moderate, such as walking.

But if someone engaged in even occasional vigorous exercise, he or she gained a small but not unimportant additional reduction in mortality. Those who spent up to 30 percent of their weekly exercise time in vigorous activities were 9 percent less likely to die prematurely than people who exercised for the same amount of time but always moderately, while those who spent more than 30 percent of their exercise time in strenuous activities gained an extra 13 percent reduction in early mortality, compared with people who never broke much of a sweat. The researchers did not note any increase in mortality, even among those few people completing the largest amounts of intense exercise.

Of course, these studies relied on people’s shaky recall of exercise habits and were not randomized experiments, so can’t prove that any exercise dose caused changes in mortality risk, only that exercise and death risks were associated.
Still, the associations were strong and consistent and the takeaway message seems straightforward, according to the researchers.

Anyone who is physically capable of activity should try to “reach at least 150 minutes of physical activity per week and have around 20 to 30 minutes of that be vigorous activity,” says Klaus Gebel, a senior research fellow at James Cook University in Cairns, Australia, who led the second study. And a larger dose, for those who are so inclined, does not seem to be unsafe, he said.

For more fitness, food and wellness news, “like” our Facebook page.

A version of this article appears in print on 04/21/2015, on page D6of the NewYork edition with the headline: Exercise in Just the Right Dose.

 

[shittypore]

Don't need fancy ways, just collect card Boxes u live easily past 85

 

[AhMeng]

Don't need fancy ways, just collect card Boxes u live easily past 85

True. But you are exposed at lots of air pollution and bacteria in soiled cardboxes and if you are unlucky or suffering from low immunity, you may succumb faster.

 

[knowwhatyouwantinlife]

Need to have healthy diet and stress free lifestyle as well...for men quite easy one if suddenly morning wake up no marikita time to get help and change lifestyle...

 

[knowwhatyouwantinlife]

Ah meng can we withdraw all our cpf less medisave at 55 after the retirement sum is ser aside for the respective age group or can we only withdraw 5k, than at 65, 20% including this 5k with the balance as an annuity or bequest

 

[AhMeng]

Need to have healthy diet and stress free lifestyle as well...for men quite easy one if suddenly morning wake up no marikita time to get help and change lifestyle...

Monday to Thursday (today), I hit only 6 hours 55mins. I still have 3 hours 5 mins to hit my 10 hour workout week.

 

[AhMeng]

Ah meng can we withdraw all our cpf less medisave at 55 after the retirement sum is ser aside for the respective age group or can we only withdraw 5k, than at 65, 20% including this 5k with the balance as an annuity or bequest

CPF aside, it's actually good for self discipline training of the mind to stay focus

 

[glockman]

True. But you are exposed at lots of air pollution and bacteria in soiled cardboxes and if you are unlucky or suffering from low immunity, you may succumb faster.

Wear a mask lah. I thought you knew.

 

[AhMeng]

Wear a mask lah. I thought you knew.

The mask gets all sweaty in this humid weather. Lol

 

[glockman]

Need to have healthy diet and stress free lifestyle as well...for men quite easy one if suddenly morning wake up no marikita time to get help and change lifestyle...

Make exercise a part of our routine. Can be as simple as walking daily. 30mins to 2 hrs each time.

 

[glockman]

The mask gets all sweaty in this humid weather. Lol

Go and take from polyclinic. It's free.

 

[laksaboy]

Don't need fancy ways, just collect card Boxes u live easily past 85

Sticking your hands into a rubbish bin and picking out aluminium cans is also a fantastic full body workout.

Another great exercise: collecting plates, bowls and cutlery from the tables at hawker centres.

 

[Leongsam]

As I have said time and time again cyclists will have the last laugh.

 

[Froggy]

I've not paid cpf nor tax for past 15 years do I need this exercise? Being a traveling screw salesman life is hard enough.

 

[AhMeng]

Monday to Thursday (today), I hit only 6 hours 55mins. I still have 3 hours 5 mins to hit my 10 hour workout week.

Make exercise a part of our routine. Can be as simple as walking daily. 30mins to 2 hrs each time.

Today, I shall add another 1 hour 30 mins of bring my week's total (to date) to 8.5 hours.

 

[AhMeng]

I've not paid cpf nor tax for past 15 years do I need this exercise? Being a traveling screw salesman life is hard enough.

Ypu ultra rich man, No need CPF loose change. Lol

 

[glockman]

Today, I shall add another 1 hour 30 mins of bring my week's total (to date) to 8.5 hours.

That's why you will live to 110.

 

[glockman]

Ypu ultra rich man, No need CPF loose change. Lol

If I could live my life all over again, I would be a screw salesman. Cardboard picking is a shit job.