It’s no secret that exercise is important for our overall health and wellbeing. But did you know that longer workouts could actually help us live longer? A recent study has found that increasing the amount of time we spend exercising could lead to a longer lifespan. In this article, we will explore the science behind this discovery and provide tips on how to incorporate longer workouts into your exercise routine for better health outcomes.
Exercise is known to promote longevity and offer several health benefits, including reducing the risk of severe illness and cardiovascular events, and keeping the brain healthy as we age. However, experts suggest that slow, incremental progress is the best way to measure success when working towards increasing the amount of time spent in motion each day. The United States Office of Disease Prevention and Health Promotion recommends that adults should clock at least 150 to 300 minutes per week of moderate exercise, 75 to 150 minutes each week of vigorous movement, or “an equivalent combination of both intensities.” A recent study published in the journal Circulation suggested that boosting the time spent biking, lifting weights, and running may promote longevity.
The study found that those who exercised two to four times above the moderate physical activity recommendations (about 300 to 599 minutes each week) reaped the most rewards from their exercise regimen. These participants also had 26% to 31% lower all-cause mortality, 28% to 38% lower cardiovascular mortality, and 25% to 27% lower non-cardiovascular mortality.
Personal trainer, Maillard Howell, and cardiologist, Dr. Sean Heffron, offer their best tips for safely topping off one’s current workout regimen. Following the 10% rule of increasing the exercise regimen is suggested, as one should not increase their mileage by more than 10% each week to avoid injury while increasing fitness. Additionally, taking a break every once in a while to deload, taper, and recover is recommended, rather than thinking of the fitness journey as a game where one reaches higher levels each week.
Tuning into the body’s cues and adjusting workouts accordingly is essential, and prioritizing recovery is crucial as one puts more strain on their muscles. Recovery should involve deload weeks, quality sleep, casual walks, stretching, limiting alcohol, and various therapies such as massages, saunas, ice baths, and chiro adjustments if they fit into one’s budget. Positive results are not limited to those who engage in formal exercise. Experts suggest getting off the bus early, taking the stairs, enjoying time outside doing yard work, or indulging in any physical activity that one enjoys can contribute to an active lifestyle.
In conclusion, exercise can promote longevity and several health benefits. Experts recommend a slow, incremental approach to the workout regimen, following the 10% rule, and taking breaks to deload, taper and recover. Prioritizing recovery is crucial, and engaging in physical activity that one enjoys can contribute to an active lifestyle.
In conclusion, incorporating longer workouts into your fitness routine can not only improve your physical health and endurance but also boost your longevity. By committing to challenging and sustained exercise sessions, you can improve your cardiovascular health, strengthen your bones and muscles, and even reduce your risk of chronic diseases. So if you have the time and energy, try extending your next workout session and see the benefits for yourself. Remember, every extra minute counts towards a healthier, longer life.
