Physical activity is much more than a way to stay fit; it is also a path to a long and healthy life. But what type of exercise is most effective in extending our years? A new study in the European Journal of Preventive Cardiology raises an interesting question: is it the intensity or volume of exercise that most influences longevity? This study provides revealing data on how different approaches to physical activity can impact our life expectancy and help us make informed decisions to improve our health.
Intensity and volume: how do they impact health?
The study, titled Intensity or Volume: The Role of Physical Activity in Longevity, highlights that both intensity and volume of physical activity (PA) are critical to longevity and chronic disease management. While higher exercise volume is linked to a reduction in overall mortality, high-intensity exercise improves physical function and bone density. This study used accelerometers, devices that accurately measure average acceleration and intensity gradient, to identify how these elements differentially affect health.
Study methodology
To arrive at these findings, the researchers used data from the National Health and Nutrition Examination and Nutrition Examination Survey (NHANES) between 2011 and 2014, focusing on a sample of U.S. adults over the age of 20. Through interviews and health assessments, they collected information on the volume, intensity, duration, and fragmentation of physical activity and its relationship to mortality from general causes and cardiovascular disease.
What do the results reveal?
The results indicate that both exercise intensity and volume contribute to longer life. However, intensity appears to play a particularly important role. High-intensity exercise, such as high-intensity interval training (HIIT), not only strengthens the cardiovascular system, but also improves muscular endurance and insulin sensitivity, which reduces the risk of chronic diseases. In contrast, total exercise volume-regardless of intensity-is also associated with significant benefits, suggesting that a balance between both types of activity may be key to lasting health.
Strike a balance for maximum benefit
This study reminds us that combining intense exercise with adequate volume of activity is ideal for sustainable results. Intensity brings rapid improvements in physical performance, while volume creates a solid foundation for long-term health. Opting for a balanced approach can help us enjoy the benefits of both exercise styles and build a healthier, more active life.
Boost your career
If you want to specialize in the impact of physical activity on health and longevity, our Master’s in Physical Activity, Training and Sport Management is ideal for you. This program will train you to understand how exercise intensity and volume influence health, enabling you to design and manage sports programs that optimize wellness and physical performance. Take your passion for sport to the next level and contribute to the well-being of those seeking a more active and healthy life!
Source: Intensity or volume: the role of physical activity in longevity.
