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Study Shows Working Out at the Gym Could Increase Lifespans

Female personal trainer works with man on leg machine at AFAC gym

As members of Adventure Fitness Athletic Club, we all know that exercise is great for our health. But did you know that if Americans increased their physical activity for just 10 minutes per day, it could prevent over 110,000 deaths per year?

According to a recent study, it’s true – even a modest increase in exercise levels leads to a substantial decline in death rates. Read more about the study in this blog and learn about the many ways you can increase your exercise sessions at our Thornton gym.

A Few Minutes at the Gym = Thousands of Lives Saved?

According to a study published in January 2022 by the Journal of the American Medical Association of Internal Medicine, more than 110,000 deaths per year could be prevented if U.S. adults over the age of 40 engaged in just 10 extra minutes per day of moderate-to-vigorous physical activity. Even more lives could be saved if they increased that activity by 20 or 30 minutes.

In the study, researchers from the National Cancer Institute and the Centers for Disease Control and Prevention analyzed data from activity monitors that were worn by 4,840 adults aged 40 and older. Researchers used data recorded from 2003 and 2006, and then they tracked the number of deaths through 2015. Of the participants, 53 percent were women, 10.4 percent were non-Hispanic Black, and 887 were Mexican American. The study’s authors accounted for other characteristics including education, body mass index (BMI), diet, alcohol use, smoking, chronic health conditions, and mobility impairments.

The results of the study showed that increasing moderate-to-vigorous physical activity (MVPA) by 10 minutes per day was associated with a 6.9 percent decrease in the number of deaths per year. The authors extrapolated their findings out to the entire U.S. population, finding that if adults increased their MVPA by 10 minutes per day, it would result in 111,174 preventable deaths per year.

Greater benefits were shown by adding 20 minutes of MVPA per day, which was associated with a 13 percent drop in the number of deaths per year (or 209,459 preventable deaths per year). Adding 30 minutes of MVPA per day led to a decrease of 16.9 percent deaths per year (or 272,297 preventable deaths per year).

These benefits were seen in men and women of all ethnicities studied. To the authors’ knowledge, this is the first study to estimate the number of preventable deaths through exercise using measurements from activity monitors worn by adults.

While the authors recognized that increasing physical activity is not possible for everyone, moderate physical activity is feasible for most people and could be as simple as going out for a brisk walk every day. And, even though we can’t take the findings from an observational study to mean that exercise causes people to live longer, this study does add to a growing body of evidence that physical activity does lead to improved health outcomes.

If you’re increasing your exercise levels for the first time, make sure to ask your physician if they have any concerns.

What Is Moderate-to-Vigorous Physical Activity at the Gym?

The study was careful to point out that they monitored exercise of moderate or vigorous intensity. But what does that mean? It means that exercising at the correct intensity will help you get the most out of the exercise, and the good news is, intensity is easy to measure.

There are two basic ways to measure exercise intensity – by how you feel, and through your heart rate.

Measuring Exercise Intensity by How You Feel

If you’re gauging your exercise intensity by how you feel, here are some clues to help you judge between moderate and vigorous intensity:

  • Moderate exercise intensity — Moderate intensity feels somewhat hard. Your breathing quickens, but you’re not out of breath. You can carry on a conversation, but you can’t sing. You develop a light sweat after about 10 minutes.
  • Vigorous exercise intensity — Vigorous exercise feels challenging. Your breathing is rapid and deep and you start to sweat after only a few minutes. You can’t say more than a few words without stopping to take a breath.

Be careful to listen to your body and back off if you’re pushing yourself too hard. If you’re short of breath or are in pain, your exercise intensity is likely higher than your fitness level allows. It’s okay to lower the intensity or stop for a while to let your body recover.

Measuring Exercise Intensity by Your Heart Rate

Another way to measure your exercise intensity is by seeing how hard your heart is beating while you work out. To use this method, first calculate what your maximum heart rate is.

Your maximum heart rate is 220 minus your age. If, for example, you’re 50 years old, then your maximum heart rate is 220 minus 50 which equals 170 beats per minute.

Once you know your maximum heart rate, you can calculate your target heart rate zone and the intensity of your exercise. The American Heart Association recommends target heart rates as follows:

  • Moderate exercise intensity — 50 percent to 70 percent of your maximum heart rate.
  • Vigorous exercise intensity — 70 percent to 85 percent of your maximum heart rate.

How Do I Measure My Heart Rate at the Gym?

There are many ways to keep track of your heart rate. At AFAC gym, many of our cardiovascular machines like treadmills and ellipticals have built-in monitors that display your heart rate on a screen.

AFAC gym also offers Myzone, a wearable device that monitors your heart rate with an incredible 99.4 percent accuracy. Be sure to ask one of our team members how to get the Myzone device to measure the intensity of your workouts!

Smart watches and wrist bands are other popular ways that people measure their heart rates while exercising. Or, if you don’t have access to any of these tools, then you can measure your heart rate by stopping briefly and taking your pulse on your neck or wrist for 15 seconds. Multiply by 4 to calculate beats per minute.

What Should My Exercise Intensity Be at the Gym?

Ideally, you should engage in both aerobic and strength training exercises to achieve the best results. The Department of Health and Human Services recommends the following exercise guidelines for most healthy adults.

Aerobic Activity

Also known as cardiovascular exercise or cardio, aerobic activity is designed to increase your heart and breathing rates. Aim to get at least 150 minutes per week of moderate aerobic activity or 75 minutes per week of vigorous aerobic activity. You can also do a combination of moderate and vigorous activity over the course of a week. You can achieve more health benefits by ramping up your exercise to 300 minutes or more of moderate aerobic activity per week. Examples of cardiovascular exercises at AFAC gym include, but are not limited to:

Strength Training

Do strength training at least twice per week for all major muscle groups. Strength training encompasses a wide array of exercises from lifting weights to body weight exercises. There are many strength training options at AFAC gym, a few of which include:

When strength training, aim to do at least one set of each exercise using a weight or resistance level that’s heavy enough to tire your muscles after 12-15 repetitions. If you have questions about starting a strength training program at AFAC gym, be sure to ask a member of our staff or one of our personal trainers for assistance.

Dedicate a Few Minutes to Better Health at AFAC Gym

The results of this study come as no surprise to many of us, as we’ve been enjoying the physical and mental health benefits of regular exercise for years at AFAC gym. Whether you’re exercising to improve your fitness level, lose weight, train for a competition, live longer, or some combination of these reasons, the staff at AFAC gym is here to support you at every level of your fitness journey and help you get the results you’re hoping for.

For more information about being a member of the best gym in the Thornton, Colorado, area, stop by or give us a call at your convenience. You can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club for assistance.

To read more articles from Adventure Fitness Athletic Club, check out our Adventure Corner blogs by clicking here.

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