Poor Fitness Linked to Higher Cardiac Risk Than Smoking

Poor physical fitness is linked to a greater risk of premature death than any other single cardiac risk factor, according to a study published in the Journal of the American College of Cardiology. The research, which was highlighted in Arnold Schwarzenegger's newsletter, suggests that individuals can achieve at least a 50 percent reduction in risk by improving their fitness levels to meet moderate targets for their age categories.

The study emphasizes the importance of improving health and fitness, regardless of current standing, as improvement directly correlates with greater longevity. While specific tests like the sit-rise test, standing on one leg, push-up capacity, or grip strength can indicate fitness levels, the core message is about consistent effort towards betterment.

To quantify physical activity, the concept of Metabolic Equivalents (METs) is introduced. One MET represents the energy expenditure of sitting at rest. Activities like brisk walking on flat ground are rated at 3 to 4 METs, while brisk walking uphill or light jogging is 5 to 6 METs. Jogging at a pace where conversation is difficult is around 8 METs, running a 10-minute mile is 10 METs, and sustained competitive running (e.g., sub-8-minute miles) is 12-plus METs.

Further supporting the benefits of increased activity, a study published in the Journal of the American Medical Association found that each step up the MET ladder reduces the risk of death from any cause by 13 percent and the risk of heart attack by 15 percent. This highlights the significant impact of even moderate increases in physical exertion on overall health and mortality.