Dr. James DiNicolantonio Shares His Cheat Sheet for Best Longevity Exercises

We all know exercise is a critical pillar for longevity and I prefer simple solutions. But are there any out there?  There’s a lot of information to read and I don’t know about you, but I often get confused about what to do and when.  That’s why I liked this easy-to-understand exercise on this popular topic by a science-based medical expert Dr. James DiNicolantonio.

Dr. James DiNicolantonio explains what exercise and when

He says in his newsletter, “I constantly get asked, “What is the BEST exercise?” There isn’t one.”

We should be doing a blend of exercises including

1. Resistance exercises (weightlifting, resistance bands or bodyweight exercises)

2.  Cardio (walking, playing a sport, rowing, biking, running)

3.  Stretching

It’s a combination of things says Dr. James DiNicolantonio

DiNicolantonio explains: “The combination of building muscle, building your heart, and stretching your tendons and ligaments is a powerful 1-2-3 punch to hit all areas that are important for mobility, cardiovascular health, bone health and insulin sensitivity.”

If you’re wondering how many times per week and how long you should do exercise, see his “Exercise Cheat Sheet.”

Dr. James DiNicolantonio Exercise Cheat Sheet

Lift weights

2-5 sessions per week x 45-60 min (2-3 sessions if you’re doing full body work outs)

6-12 reps, 3 exercises/body group (where the last 1-3 reps are difficult)

Cardio

Walk 10K steps per day (if > 60 years old then 6-7,000 steps/day is enough)

Run, row, bike, box, sports (15-45 minutes depending on intensity) 3x per week

Stretch

20 minutes, 3 days per week

Lift, move, stretch. THIS IS THE WAY.

About Dr. James DiNicolantonio

Dr. James DiNicolantonio is a cardiovascular research scientist and Doctor of Pharmacy. Following his passion for evidence-based nutrition, he has written nine bestselling books: The Salt Fix, Superfuel, The Longevity Solution, The Immunity Fix, The Mineral Fix, WIN, The Obesity Fix, The Collagen Cure and The Blood Sugar Solution. A well-respected and internationally known scientist and expert on health and nutrition.

Dr.  James DiNicolantonio was the Associate Editor of British Medical Journal’s (BMJ) Open Heart for over 10 years, a journal published in partnership with the British Cardiovascular Society. He is the author or coauthor of approximately 300 publications in the medical literature. He is also on the editorial advisory boards of several medical journals. He has shared his expertise on The Dr. Oz Show, The Doctors, and international news media outlets.

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The content for this post was extracted from Dr James DiNicolantonio weekly newsletter. You can subscribe here: https://www.drjamesdinic.com/