What is the optimal exercise program for a long life? What type of exercise is best, when and for how long should you move? There are numerous answers to these questions, but with moderate success. There appears to be a “J-shaped” relationship between levels of physical activity and life expectancy, meaning that some level of physical activity is beneficial but decreases over time and eventually becomes a disadvantage.

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Most people who are at risk of overtraining are likely athletes who engage in intense physical activity (which is generally defined as an activity that involves breathing heavily and quickly). However, it is unlikely that our ancestors engaged in particularly intensive physical activity. Studies of modern hunter-gatherers and muscle anatomy suggest that we have evolved into enduring hikers and occasional endurance runners. Against this background, how does moderate physical activity compare with intensive physical activity in terms of longevity in relation to the time invested?

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In the study “Training Strategies to Optimize Cardiovascular Durability and Life Expectancy,” researchers have examined studies since 2011 on the subject of the duration, type and life expectancy of physical activity and cardiovascular health. The aim was to verify the relationship between type, intensity and duration of physical activity and health and life expectancy.

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Key findings of the study:

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- With more than 2 hours of physical activity per week, moderate physical activity appears to reduce mortality more than intense physical activity.

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- With more than 2 to 3 hours of physical activity per week, the longevity benefits are low.

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- There is evidence that around 40 minutes of weight training should be done in addition to cardiovascular exercise, but that more than 2 hours of strength training per week is potentially harmful.

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- Incorporating flexibility and balance exercises into the exercise program can increase life expectancy.

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- Participating in popular sports and spending more time outdoors is associated with a higher life expectancy.

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The researchers are starting with a groundbreaking study of more than 116,000 adults in the US, which were followed over a period of 30 years. They highlight that although an increase in weekly exercise time was generally associated with a reduction in mortality, the effects of moderate and intense physical activity were very different. With less physical activity (up to around 2 hours per week), moderate and heavy physical activity had similar effects on cardiovascular and all-cause mortality. Furthermore, moderate physical activity was even more effective than strenuous physical activity in reducing both types of mortality. For cardiovascular mortality, intensive physical activity resulted in a J-shaped curve, in which mortality rose again after about 3.5 hours per week, while moderate activity further reduced mortality.

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The authors also examined several meta-analyses of the effects of weight training on mortality. They point out that the effects of weight training are independent of other forms of exercise and suggest that combining strength and cardiovascular training offers additional longevity benefits. These studies also suggest that the effects of weight training follow a J-shaped relationship, in which benefits decrease from around 40 minutes per week and the mortality rate increases from around 2 hours per week. However, people who do more weight training are also more likely to take anabolic steroids, which is associated with an increased mortality rate. Misuse of anabolic steroids is illegal in most countries, and many studies do not consider taking anabolic steroids. The benefits of weight training may therefore be underestimated.

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The report also addresses other factors associated with higher life expectancy, such as mobility, the ability to stand on one leg, the ability to get up from a sitting position without support, participation in sports activities and spending time in nature. All of these factors are associated with lower overall mortality, although the relationship between cause and effect is ambiguous, but there are good reasons to strive to improve these practices.