A new study reaffirms that regular exercise extends lifespan and helps avoid deadly health conditions.

The findings are the result of a massive systematic review of nearly two hundred studies on the relationship between cardiorespiratory fitness, disease, and death.

In this article, you'll learn about cardiorespiratory fitness, how to achieve the results found in this study, and their implications for your bone health.

Studies On Cardiovascular And Respiratory Fitness

Researchers from the University of South Australia conducted a systematic review of previously published reviews of studies measuring the cardiorespiratory fitness of participants and compared that data to their health outcomes, including mortality.

Cardiorespiratory fitness (CRF) measures how effectively your lungs, heart, and vascular system supply oxygen to your muscles during sustained physical activity. A higher cardiorespiratory fitness level indicates greater efficiency in transporting and using oxygen.

The researchers noted that CRF has been linked to the incidence of certain cancers, type 2 diabetes, stroke, and even depression. In people with chronic conditions, such as cancer, or chronic kidney disease, higher cardiorespiratory fitness has been linked to improved prognosis.

This study analyzed results from over 20.9 million participants across 199 unique cohort studies conducted over the past 20 years. The authors categorized participants' fitness using a common metric called a metabolic equivalent of task (MET) that measures the intensity of exercise.

They found a dose-dependent relationship between every 1 MET of cardiorespiratory fitness and reduced risk for chronic conditions and death.

Every 1 MET increase in CRF was associated with risk reductions, including:

• An 11%-17% reduction in all-cause mortality
• A 7% reduction in the risk of all cancer mortality
• A 51% reduction in the risk of sudden cardiac mortality
• An 18% reduction in incidence of heart failure

Synopsis

Researchers linked higher levels of cardiorespiratory fitness (CRF) to a reduced risk of chronic conditions and mortality. They found that as CRF increased, risks decreased.

Cardiorespiratory Fitness Is Important No Matter Where You Start

Among healthy participants, the study found that those with the lowest levels of CRF have the most to gain. That means that people with sedentary or low-activity lifestyles will see the most improvement and the biggest risk reduction.

Among people with a cardiorespiratory illness, such as cardiovascular disease (CVD), the evidence showed that higher levels of CRF were associated with longer lifespan.

No matter who you are, or how active you are, this study holds promise for how you can positively impact your future. The study authors present a strong case for prioritizing CRF in assessing individual and public health:

“Our findings showed that high CRF is strongly associated with lower risk of premature mortality, incident chronic conditions (ie, hypertension, heart failure, stroke, atrial fibrillation, dementia and depression), and poor prognosis in those with existing chronic conditions. The consistency of the evidence across a variety of health outcomes demonstrates the importance of CRF and the need to incorporate this measure in routine clinical and public health practice.”¹

Synopsis

Participants with the lowest CRF had the most to gain from increasing their activity levels and improving their cardiorespiratory fitness. Increasing CRF even had positive health impacts for people diagnosed with cardiorespiratory illnesses.

How To Improve Cardiorespiratory Fitness And Bone Health (Simultaneously!)

Engaging in regular physical activity improves cardiorespiratory fitness. The study found that increases in MET, the measure of exercise intensity, correlated to decreased risk of chronic conditions and death.

This means that you can increase the intensity of your exercises and other physical activities to further decrease your risk. Try a few of these strategies for boosting the intensity of your physical activity:

• If you take regular walks, try increasing the pace of your walk. Instead of a stroll, walk like you're running a little bit late to an important event. Even a slightly brisker walk makes a difference!
• If you regularly attend an exercise class, look into a higher intensity level class, or even ask your instructor to suggest higher-intensity options during the class
• In your regular workout, challenge yourself by gradually increasing weight or resistance, or by increasing the number of reps you do in each set

The same exercises that increase cardiorespiratory fitness build muscle and bone. Weight bearing exercises like walking, resistance training, lifting weights, or yoga all put positive force on bones, stimulating bone formation.

Synopsis

You can improve your cardiorespiratory fitness by doing regular exercise, and by increasing the intensity of your physical activities. The exercises that improve CRF also build bone.

What This Means To You

Pursuing your bone health goals through regular physical activity can significantly decrease your risk of various chronic conditions that can shorten your life.

Physical activity is so important to preventing and reversing osteoporosis that the Save Institute developed an online video workout platform to make regular exercise the easiest it's ever been. SaveTrainer is designed to provide you with exactly what you need to build a workout routine tailored to your ability level and goals.

Find the support you need to do the physical activity your bones require to stay healthy and strong. It's the first step to building a life-long healthy habit that will make your life longer!

References

² https://bjsm.bmj.com/content/58/10/556