The University of South Australia has discovered through groundbreaking research that increasing your cardio fitness level can reduce your risk of death from any cause by 11-17%. The study, published in BJSM, found that regular exercise such as running, cycling, or swimming can lead to a longer and healthier life. In fact, for every 1-MET increase in cardiorespiratory fitness, there is a significant reduction in the risk of death.One can lower their risk of death by 11-17%, and specifically, their risk of heart disease by 18%.
This study includes 26 systematic reviews with meta-analysis, which includes more than 20.9 million observations from 199 unique cohort studies. It is the first study to collect all the scientific evidence that examined the potential link between cardiorespiratory fitness and health outcomes among adults.
According to UniSA’s Professor Grant Tomkinson, who is the senior author of the study, cardiorespiratory fitness is likely the most important type of fitness for good health.
“Cardiorespiratory fitness (or CRF) is your ability to perform physical activity ffor an extended period of time such as engaging in activities like running, cycling, and swimming,” Prof Tomkinson states.
“Our research discovered that long-term cardiorespiratory fitness is consistently and strongly linked to various premature deaths and diseases, including heart failure, depression, diabetes, dementia, and even cancer.
“We have summarized the data that connects CRF to a wide range of health outcomes and concluded that individuals with low CRF levels are at a higher risk of early mortality or developing chronic conditions like heart disease later in life.
“Specifically, we observed that each 1-MET increase in CRF, which is the unit for measuring oxygen consumption, resulted in significant reductions in the risk of premature death and development of chronic diseases.”The amount of energy used while sitting quietly has been shown to reduce the risk of early death from any cause and heart failure by 11-17% and 18%, respectively.
“For most individuals, a 1-MET increase in CRF can be attained through a regular aerobic exercise regimen.
“The message is clear: engaging in regular aerobic exercise can reduce the risk of early death and future diseases. Conversely, avoiding exercise can negatively impact your health.”
Chronic health conditions are a persistent factor in poor health, disability, and premature death. In Australia, approximately 11.6 million people (47%) suffer from chronic and debilitating health issues.
Cardiovascular and respiratory conditions account for two thirds of the disease burden, making them significant contributors to public health challenges.
Dr Justin Lang, the lead author from the Public Health Agency of Canada and Adjunct Professor at UniSA, emphasizes the study’s key finding that cardiorespiratory fitness is a crucial indicator of overall health.
Dr. Lang stresses the importance of cardiorespiratory fitness for maintaining good health. For those who already exercise, this is positive news, but for those needing to improve fitness and physical activity, it serves as a timely reminder.
He also notes that people can achieve meaningful improvements through increased moderate physical activity, and emphasizes the importance of regular movement.The recommendation for adults is to engage in moderate-intensity aerobic activity, such as brisk walking, for a minimum of 150 minutes per week. By improving their fitness levels, individuals can reduce their risk of disease and death.
It is important not only for individuals to take responsibility for their own health, but also for clinical and public health practices to regularly assess and support people in improving their health outcomes.
By routinely assessing individuals, healthcare professionals and exercise experts can better identify adults who are at a higher risk of premature death and implement exercise programs focused on increasing cardiorespiratory fitness through regular physical activity.
