2022 Research: How to Reduce All-Cause Mortality by 31% with Exercise

This latest study out of Harvard University has shown that buy doubling your government recommended weekly exercise time you could decrease you risk of all-cause mortality by up to 31%.

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An extensive study, involving records from more than 116,000 people over the course of 30 years, has found that moderate amounts of physical activity for between 300 minutes (that’s 5 hours) and 600 minutes (which is 10 hours) could be the weekly sweet spot when it comes to reducing mortality risk. And if you make those workouts a little more intense, you can tap out between 150 minutes (that’s 2.5 hours) to 300 minutes (as before that’s 5 hours) per week, while being satisfied your body will likely reap the same rewards.
We're all going to die of course, that is a given, but the question is “when” will it happen?
According to this new research, that broad 150-600 minute window brings the most benefits in terms of extending lifespans and reducing the risk of dying from causes other than old age.
This new research looked at problems associated with the cardiovascular system in particular and suggests that while over-exercising isn't a problem in terms of heart health, it also doesn't do much in terms of reducing the risk of an early death.
Dong Hoon Lee a Research Associate and nutritionist at the Harvard T.H. Chan School of Public Health at Harvard University stated, "The potential impact of physical activity on health is great, yet it remains unclear whether engaging in high levels of prolonged, vigorous or moderate intensity physical activity above the recommended levels provides any additional benefits or harmful effects on cardiovascular health."
At present the US Department of Health and Human Services recommends either:
• 150-300 minutes (that’s between 2.5 hours and 5 hours) of moderate physical activity a week (so walking, calisthenics, slow cycling on the flat, mowing the lawn etc.), or
• 75-150 minutes (that’s between 1 hour 15 minutes and 2 hours 30 minutes) of vigorous physical activity a week (that's activities such as swimming, running, HIIT (high Intensity Interval Training), fast cycling up hills etc.).
The participants in the study who followed those guidelines had a 20 to 21% (moderate activity) or a 19% (vigorous activity) lower risk of mortality from all causes. However, for those who went up to 600 minutes of moderate activity per week, the risk fell further, a total drop of between 26 and 31 percent. So, the question is, can you fit into your weekly exercise regime 10 hours of moderate exercise, activities such as brisk walking, water aerobics, riding a bike on level ground or with few hills, playing doubles tennis etc. to potentially reduce your risk of dying from all causes by up to 31%?
Among the other findings from the study, the researchers noted that both moderate and vigorous activity in line with the current Government guidelines lowered the risk of cardiovascular disease to between 22 & 25% for moderate activity and up to 31 percent lower for vigorous activity.  
Doing too much!
Some studies suggest (link in the description below) there is a risk of overdoing it
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