Best Exercises for Longevity 2024

Best exercises for longevity

What exercise is best for optimal health and longevity?

Dr. Walter Longo is the Edna M. Professor of Gerontology and Biological Sciences. Jones is Professor of the Longevity Institute at the University of Southern California, and Director – Davis School of Gerontology, Los Angeles, where his studies focus on the fundamental processes of aging. It’s taken from Dr. Longo’s new book, The Longevity Diet, and looks at what exercises are best for longevity and how to get the most benefits for your muscles.

A lesson from the centenarians

In Okinawa, I heard stories of fishermen who never retire, and I saw a woman in her nineties dancing with a large bottle on her head, which she did several times a week. When she wasn’t dancing, she enjoyed playing traditional Japanese instruments. In Calabria, 110-year-old Salvatore Caruso told me how he walked to the olive groves every day and how much work his olive groves required.

When Dan Buettner asked very long-lived Costa Ricans to share their secrets to longevity, they said they enjoyed being physically active throughout their lives. When I put the same question to the shepherds of Sardinia’s famously long-lived towns, they told me that they leave their homes every year around November to walk their sheep to lower altitudes and warmer regions, where animals are found. food, and they don’t return until April or May.

Which physical activity is best for healthy longevity?

One that you enjoy the most, but that you can easily incorporate into your daily schedule and continue until your hundredth birthday and beyond. Many Okinawans practice martial arts, particularly a dance-inspired version of tai chi. What’s important is to work every part of your body with intensity—that means breathing fast or until you break a sweat—five to ten hours a week.

I’m not talking about running weekly marathons. If you think about a car, why wouldn’t anyone want to buy a 5 year old car with a hundred thousand miles on the odometer? Because despite being relatively new it has been heavily propelled.

You can replace tires and repaint the chassis, but you can’t change every belt, hose and valve, and there’s a high chance some overworked component will break. On the other hand, you don’t want to park your car in the garage most of the time, as it might eventually break down.

The same applies to the human body. It’s important to exercise, but not over exercise, because knees, hips, and joints will eventually suffer—especially if you continue to exercise when you’re in pain. On the bright side, some exercise and diet can make tissue self-repair and regenerate, so the human body has a built-in advantage over cars.

How to optimize exercise for longevity?

Walk briskly for an hour every day. A goal of walking an hour a day is easily achievable. For example, pick a coffee shop or restaurant within fifteen minutes of your work and make a point to go there twice a day. This can also be achieved by walking on weekends when you would normally drive.

The first day, we take a walking tour of the city. At the end of the course, they get used to walking around the city and realize that they enjoy it and feel good in general. Ride, run or swim for thirty to forty minutes every other day and two hours on weekends.

When you can’t, use the exercise bike in high gear (use a bike that offers a high magnetic resistance option, which makes it harder to pedal — as if you were going uphill). After ten minutes, you should be sweating. If you ride on the road, ride uphill for at least ten to fifteen minutes.

Cycling can be healthier than running because it reduces stress on the joints. However, a long-term study found that long-distance running in healthy older adults was not associated with osteoarthritis, so injuries caused by long-distance running may be less common than we expected.

Ideal exercise ratio for long life

50% strength-training

Half of the best exercises for longevity  you do weekly should be strength-training, Attia said on the podcast. This means that if you work out eight hours a week, you should spend four hours developing your strength and stability.

It can also be referred to as resistance training, and the exercises can improve your insulin sensitivity and glucose metabolism, says the CDC. Shot of young woman on gym mat using dumbbells while doing lunges, against urban background People photos from iStock Getty Images.

Strength-training exercises include:

• weight lifting
• Highlighted above
• Deadlift
• respiratory system
• plank
• Body weight squats
• Burpees
• 50% cardio

The rest half of your time should give priority to cardio exercise, says Attia Parva. And for your cardio workout specifically, 80% of your workout should be low-intensity and the other 20% high-intensity, he adds. Low-intensity is when “you can still talk, [but] you don’t want to,” he explains.

If you can’t talk anymore, you’ve officially entered high-intensity mode. Side view of a young man running outside in the morning. Nikada | E+ | Getty Images. Cardio, or aerobic, exercise “makes you breathe harder and raise your heart rate,” which is very beneficial for cardiovascular health, according to the CDC.

Low-intensity cardio exercises you can do:

• walking speed
• Cycle at a moderate pace
• mow your lawn
• swim in a pool
• High-intensity aerobic exercises to try are:
• ongoing
• Jumping Jack
• Mountain Biking
• Jumping rope

Remember not to overdo the hours you exercise each week because a little exercise is better than none, Atiya points out on the podcast. Sign up for our new newsletter!

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Best exercises for longevity

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It is true. Scientific studies have shown that engaging in regular physical activity can add up to seven years to your life—that’s pretty big!

If you want to live a long life where both your body and mind function well and your quality of life improves (not just the number of years), knowing how exercise plays a role in that goal is helpful.

How exercise affects longevity?

Longevity refers to survival past the average age of death, which in the United States is 74.8 years for men and 80.2 years for women. But there is a difference between living to old age and living well to old age. This difference is the difference between lifespan and health span.

Unfortunately, health span statistics in the United States are not very good, but the average health span is thought to be about 63 years. This means many people spend more than a decade of their lives struggling with health problems – not exactly how anyone wants to spend their golden years.

Peloton coach Matt Wilpers says habits that increase longevity go hand-in-hand with increased health, and exercise is one of them. He points to Peter Attia, MD’s book, Outlive: The Science of Art and Longevity, which says, “Not only do habitual runners and cyclists live longer, but they also live in better health, with fewer illnesses due to metabolic dysfunction.”

Dr. Attia’s studies show that exercise doesn’t just increase health and longevity—it does so much more. In support of this claim, according to a research synthesis, regular exercise reduces all-cause mortality by 30 to 35 percent, compared to those who do not exercise regularly.

How Much Exercise Do You Need to Increase best exercises for longevity ?

According to current research, experts recommend two and a half to five hours of moderate or vigorous exercise a week. Interestingly, more than 10 hours of moderate or vigorous exercise per week is not as effective, showing that too much of a good thing even applies to exercise.

What is the “best” exercise for longevity?

It is clear that there is a connection between exercise and longevity, but what type of exercise in particular is best? This means you need to mix it up if you want to build your workout routine with longevity in mind.

Matt says that aerobic efficiency and maximal aerobic output (VO2 max) during cardio workouts are particularly strong longevity markers, as Dr. Attia discusses in his book. This means that increasing how much oxygen you use during a workout (that’s VO2 max) is a metric of your lifespan; This growth can add years to your life.

Best exercises for longevity

Dr. Roizen adds that cardiovascular exercise — including walking — has been scientifically repeatedly linked to longevity. So whatever your cardio activity of choice (swimming, running, cycling, rowing), you’re adding years to your life by making it a habit.

In addition to regular cardio workouts, Matt emphasizes the importance of strength training. A review of research in Missouri Medicine shows that regular strength training is associated with a reduction in all-cause mortality. Strength training is also very important for bone health, so it’s crucial to make it a priority if you want to avoid joint pain or osteoporosis in your later years.

Mobility training helps the body move more easily by increasing strength, flexibility and balance. Pilates, and Tai Chi, Pilates, Yoga, are three types of exercise that incorporate mobility training.

Try a Peloton mobility training class

• 20 minutes of morning mobility
• Selena Samuela · Stretching
• 30 minutes of full body mobility
• Andy Spear · Stretching . 20 minutes of evening mobility. Hannah Corbin · Stretching
• How to adopt a lifelong fitness and exercise mindset

Of all the studies mentioned about exercise and longevity, you may have noticed that they all mention regular exercise. It means making it a habit. If you need some guidance on creating a routine that includes fitness, Matt suggests sticking to what the Centers for Disease Control and Prevention recommends: 150 minutes of moderate-intensity physical activity and two days of strength training.

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“Work towards an exercise routine that you can maintain consistently,” says Matt.

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This is because no single workout is going to ‘move the needle’ that much. It’s the culmination of consistent work week in week out that’s going to make a difference.”

Dr. Risen recommends aiming for at least 10,000 steps per day. Over time, parking far away at the grocery store, taking the stairs instead of the elevator, or walking around when you have a scheduled phone call will become se

5.Best exercises for longevity—Even Your Age

By now you know that cardiovascular exercise, strength training and movement exercises are important for longevity. Here are the best exercise for longevity, according to science.

1.Hitt Workout

High-intensity interval training is a great type of workout for longevity because it combines cardiovascular best exercises for longevity, strength training, and mobility training into one workout. A scientific study found that four minutes of intense exercise can increase longevity, as can moderate-intensity exercise.

Dr. Roizen recommends incorporating moves that involve jumping (such as jump roping, box jumps, or jump squats) into your HIIT workouts. “Jumping helps build both muscle and bone mass.

2.Running

According to a review of research on running and health outcomes, runners have a 25 to 40 percent reduced risk of premature death and live an average of three years longer than non-runners. In terms of how many miles to aim for, research shows there is a sweet spot; Aim for between five and six miles a week. Running more than 30 miles a week is associated with reduced longevity benefits.

3.Walking

If running is out of your reach, both Matt In fact, if you look at the Blue Zones, which are areas of the world where people routinely live to be over 100 years old and in good health need for best exercises for longevity , their walking all day is combined. It’s a different mindset than in the US, where many people sit most of the day and try to make up for it with an intense workout. .

4.Strength training workouts

Best exercises for longevity that include free weights, Pilates, and barre are all examples of strength training workouts, which Matt explains, are tied to longevity.

5.Yoga

“Yoga and tai chi are  the best exercises for longevity forms of stability and mobility training that help you practice moving your whole body thereby reducing the risk of injury.