Three Times A Week Is The Best Exercise Pattern For You

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Three Times A Week Is The Best Exercise Pattern For You
… and too much is as bad as doing nothing

  • Long term study found slow joggers had the lowest rates of death
  • Strenuous joggers were as likely to die as sedentary non-joggers
  • Going jogging three times a week for no more than 2.4 hours is optimal

Pace of the slow joggers corresponds to vigorous exercise and strenuous jogging corresponds to very vigorous exercise, researchers qualified

If your exercise regime sees you do nothing all week then go racing round the park several times at the weekend, here’s something to stop you in your tracks.

Light jogging is healthier – and safer – than intensive exercise, scientists have found.

A study shows that jogging three times a week is best, for between 20 and 48 minutes each time.

Jogging three times a week is the optimum level for extending life, with light joggers going at a slow or moderate pace having the lowest rates of death

Jogging three times a week is the optimum level for extending life, with light joggers going at a slow or moderate pace having the lowest rates of death

Heavy joggers are as likely to die as those leading a sedentary life, according to the scientists, while light joggers going at a slow or moderate pace had the lowest rates of death.

Previous studies have suggested that activities such as marathons, ‘iron man’ distance triathlons and very long distance bicycle races may cause structural changes to the heart and large arteries, leading to lasting injury.

The most notorious example of a jogger coming to grief was Jim Fixx, the author of the 1977 bestseller The Complete Book Of Running.

His book is credited with starting the revolution that made running and jogging a daily routine for many. But in July 1987 Mr Fixx died at 52 from a heart attack after his daily run.

In the latest study, Danish researchers tracked 1,098 healthy joggers and 413 healthy but sedentary non-joggers for 12 years.

SLOW JOGGING THREE TIMES A WEEK CAN EXTEND LIFE
Danish scientists found jogging from one to 2.4 hours per week was associated with the lowest mortality.

The optimal frequency of jogging was no more than three times per week.

Overall, significantly lower mortality rates were found in those with a slow or moderate jogging pace.

The fast-paced joggers had almost the same mortality risk as the sedentary non-joggers.

The researchers qualified that the pace of the slow joggers corresponds to vigorous exercise and strenuous jogging corresponds to very vigorous exercise.

The study, which examined hours of jogging, frequency, and the individual’s perception of pace, found that strenuous joggers were as likely to die as sedentary non-joggers, while light joggers had the lowest rates of death.

Jogging from one hour to two hours 24 minutes a week was associated with the lowest mortality and the optimal frequency of jogging was no more than three times a week.

Overall, significantly lower mortality rates were found in those with a slow or moderate jogging pace, while the fast-paced joggers had almost the same risk as the sedentary non-joggers.

In general, the joggers were younger, had lower blood pressure and body mass index, and had a lower prevalence of smoking and diabetes.

Activities such as marathons, iron man distance triathlons, and very long distance bicycle races may cause structural changes to the heart and large arteries, leading to lasting injury, previous studies have shown Activities such as marathons, iron man distance triathlons, and very long distance bicycle races may cause structural changes to the heart and large arteries, leading to lasting injury, previous studies have shown

‘If your goal is to decrease risk of death and improve life expectancy, jogging a few times a week at a moderate pace is a good strategy. Anything more is not just unnecessary, it may be harmful.’

‘Light and moderate jogging was found to be more beneficial than being inactive or undertaking strenuous jogging, possibly adding years to your life.

‘National guidelines recommend we do 150 minutes of moderate intensity activity a week. It may sound like a lot, but even brisk walking is good exercise and if you’re bit of a couch potato this is a good place to start.’

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