Promote longevity with exercise so that you can have a life experience that’s enjoyable and fulfilling. We all live different lives and reach different ages, however, some live healthily and die happily. Our goal is to get you there and to ensure that you promote longevity in the most graceful way possible. We’ve told you countless times that the best form of exercise is the one you’ll do. However, there’s research that says team sports and certain kinds of exercise are more advantageous and promote longevity over others. Not only does exercise help us physically, but it has powerful impacts on brain health and memory function. Both of which can help prevent age-related neurodegenerative disorders.
Co-author Dr. James O’Keefe, a cardiologist at Saint Luke’s Mid America Heart Institute says that our social connections are probably the single most important feature of living a long, healthy, happy life. To promote longevity and both mental and physical well-being. He adds that if you’re interested in exercising for health, longevity, and well-being, The most important feature of your exercise routine includes a ‘playdate.’ We encourage you to always include social interaction into your exercise routine because doing it solo every day won’t promote longevity as much as it does together. Tennis, badminton, and soccer are all better for longevity than cycling, swimming, jogging, or gym exercise, according to the research.
This is a loving tip from us. But in this article, we’re going to share a physiologist’s recommendation for exercising to promote longevity.
Promote Longevity Through Exercise
Know that your health and lifespan matter. We tend to neglect this knowledge in our daily lives, but essentially knowing this is what’s going to determine your experience of growing older. It’s a reality that every individual will face – so you might as well soak up the knowledge now.
There’s a lot of evidence demonstrating that exercising regularly will promote longevity. Moreover, it protects us against life-threatening complications, such as heart disease. The case for exercise could not be clearer. Yet, when it comes to how much you need to do to extend your lifespan, the jury is often out. Research is increasingly shedding light on the area. However, one study shows that just a little exercise can go a long way.
The NHS recommends adults should do at least 150 minutes (two hours and 30 minutes) of moderate-intensity aerobic activity. This includes cycling or fast walking every week to reap the health benefits. Whilst doing as much exercise as possible is great. The British Journal of Sports Medicine, explains that even 10 minutes of exercise a week a day can reduce your risk of developing life-threatening complications.
On the whole, it seems that team sports are still better. Partner sports seem to be much more enjoyable, which can potentially enhance mental health and increase long-term adherence to an exercise routine. Plenty of research has also shown that moderate exercise tends to be as good or better for longevity than vigorous activities such as running, which can take a toll on the body over time.
Move More to Promote Longevity
Then you get something called, NEAT. According to Blue Zones, this is classified as Non–Exercise Activity Thermogenesis. This happens with any activity except sleeping, performing sports, or exercises. Think: yard work, walking to work, housework, or even fidgeting. In fact, you might be reminded of those people who never sit down, fidget, or are really ‘hyper.’ Their NEAT must be really high.
If you sit a lot throughout your days, doing an hour workout won’t make up for that time. Whereas, those people with high NEAT ‘scores’ fidget, get up, and walk around for no reason. They move their arms and legs more and generally get more movement throughout the day than others. Research shows that sitting less and moving more will help promote longevity. This also helps us to balance our energy intake which can help control our weight. Therefore, if you don’t move much throughout your day, you might be experiencing more inflammation.
Just making small movements adds up. It has a cumulative effect on your health and will increase your metabolic rate. That means that every movement you do, besides exercising or sleeping contributes to your NEAT. Working at a computer all day will decrease your NEAT, so if this is you try your best to move more, so you can improve your well-being. It may even be the difference between gaining or losing weight, due to the accumulation of energy throughout the day. Apparently, a c-reactive protein related to inflammation, triglycerides, and blood sugar increases in those who don’t achieve NEAT on a regular basis.
Two Exercise Tips To Promote Longevity
So we know now that interacting with other people whilst exercising is probably your best bet. We also know that sitting all day is not beneficial to our health because it impacts our NEAT. That means establishing a happy balance between solo exercise, social sports and general movement throughout our day is a great place to start. But, what about the kinds of exercise we are doing?
Fortunately, MindBodyGreen shares these very helpful tips from an exercise physiologist, Ben Greenfield. Although prioritizing any type of physical activity goes a long way, Greenfield recommends two specific exercise tips to help promote longevity.
1. Engage Your Fast Twitch Muscles
According to Greenfield, the fast-twitch muscles are involved in activities like sprinting, jumping, or strength training. In an MBG podcast episode, Greenfield explains that our fast-twitch muscles are powerful and explosive. Better yet, they are more favorable for overall longevity.”
This doesn’t necessarily mean you have to engage in powerlifting or speed races to promote longevity. He says you can do very short, powerful, quick, explosive exercises with bodyweight only. These exercises are commonly referred to as high-intensity interval training (HIIT) routines.
2. Change Up Your Workouts
It’s always better to challenge your body and not allow yourself to get stuck in a routine.
Greenfield recommends alternating these fast-twitch exercises with slow-twitch exercises throughout the week. He says the slow exercises can include long-distance jogging, walking, swimming, or lifting light weights.
On your HIIT days, complete 7- to 10-minute exercises where you move very quickly and explosively. Keep moving for 30 seconds on and 15 seconds off. Example moves include plyometrics, lunges, explosive push-ups, etc.
Research shows that combining both types of exercise (for at least 150 minutes each week) is the best way to promote longevity. Endurance exercises, including HIIT programs, promote healthy aging by strengthening cardiorespiratory fitness. Strength training, even with light weights, can slow the loss of muscle mass, which naturally occurs in the aging process.
What’s The Bottom Line?
Ensure you get a good, healthy balance going with what we have recommended in this article. Plan out your days and decide on what you’ll be doing when.
So be sure to mix up your workouts and move more throughout your day.
However, activating fast-twitch muscles through HIIT workouts and incorporating light strength training will help keep the body physically and mentally fit. This will help promote healthy aging and, ultimately, longevity.
Want To Know More About Exercise?
Two Fitness Tips To Promote Longevity, From An Exercise Physiologist. MBG Movement. https://www.mindbodygreen.com/articles/fitness-tips-for-longevity
How to live longer: Do this much exercise each week to increase your life expectancy. Express UK. https://www.express.co.uk/life-style/health/1240482/how-to-live-longer-exercise-aerobic-diet-longevity
Do This Kind of Exercise If You Want to Live Longer, Study Says. TIME. https://time.com/5384491/best-exercise-for-longevity/
The N.E.A.T. Way to Exercise for a Longer, Healthier Life. Blue Zones. https://www.bluezones.com/2020/01/the-neat-way-to-exercise-for-a-longer-healthier-life/