Hey Angels and Alphas,
Do you ever wonder if there is a way to naturally increase your life expectancy? The answer may be simpler than you think: regular exercise.
While many of us are aware of the numerous benefits of exercise, such as improved mental and physical health, recent studies have revealed that exercise can also contribute to increased longevity.
In this blog post, we will explore the well-documented connection between exercise and longevity, and how you can incorporate exercise into your daily life for long-term health benefits.
How exercise can help you live longer
Exercise is a powerful tool in promoting longevity and living a longer, healthier life. Studies have shown that regular physical activity can reduce the risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and some cancers. This is due to exercise helping to maintain a healthy weight, lowering blood pressure, and improving overall cardiovascular health.
In addition to reducing risk of chronic diseases, regular exercise can help you live longer in other ways. For example, exercising can help increase bone density, which can reduce the risk of fractures and osteoporosis in older adults. Exercise can also help improve cognitive function and mood by increasing the production of endorphins, which are hormones associated with happiness. This can help you stay mentally sharp and engaged in life for longer.
The good news is that you don’t need to do extreme levels of exercise to reap these benefits. Moderate-intensity exercise such as walking or cycling for 30 minutes a day can be beneficial for increasing your life span. It’s important to find an activity that you enjoy and stick to it; doing something that you like will make it easier to stick with the program in the long run.
What type of exercise is best for longevity
When it comes to exercising for longevity, there is no one-size-fits-all answer. Different types of exercise have different benefits, so the best type of exercise for longevity depends on your individual goals. Generally speaking, experts recommend a combination of aerobic activity and strength training.
Aerobic activities are activities that increase your heart rate and breathing rate, such as jogging, walking, cycling, and swimming. This type of exercise increases your heart health, which can help you live longer. Strength training, on the other hand, helps you maintain strong muscles and bones as you age. This can help you stay active and independent longer.
It’s also important to find an activity that you enjoy and will stick with. After all, it won’t matter how good a particular exercise is for your longevity if you don’t actually do it. So, make sure to find a type of exercise that motivates you to stay active.
How much exercise do you need to improve your longevity and stay healthy throughout your life?
The amount of exercise required to help you live longer is still up for debate, but research indicates that it may depend on the type of activity and the intensity.
Generally, moderate to vigorous physical activity for at least 30 minutes per day is recommended for health benefits and to increase longevity. This can be a combination of activities like walking, running, cycling, or any other form of exercise that gets your heart rate up.
Studies suggest that you should aim to reach 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous aerobic exercise per week. Strength training should also be incorporated into your routine two or three times per week, aiming for 8-10 repetitions of 8-10 different exercises.
The American Heart Association (AHA) recommends that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity a week, plus two or more days a week of muscle-strengthening activities.
It is important to keep in mind that more exercise does not always mean better results, and over-exerting yourself could cause injury and have an opposite effect than intended. Therefore, it is recommended that you speak with your doctor before starting any exercise regimen. Additionally, you should always focus on quality over quantity; it’s better to do a few sets of quality exercises than it is to do too many sets with poor technique.
So, if you are looking to live a longer and healthier life, try incorporating moderate to vigorous physical activity into your weekly routine and focus on quality over quantity. Doing so can give you the longevity benefits you’re seeking while helping you build strength, flexibility, and balance.