.jpeg){kind=small}
Longevity is about living beyond the average age of death, which is about 76.4 years for men and 79.3 years for women in the US. However, living long is not the same as living well. That's where the concept of "healthspan" comes in—the number of years you live in good health, free from disease. Currently, the average health span is around 63 years, meaning many spend a significant portion of their later years managing health issues. But it doesn't have to be this way.
How Exercise Impacts Longevity
Exercise significantly enhances both lifespan and healthspan—the number of years lived disease-free. Engaging in regular physical activity not only increases the length of life but also improves the quality of those years. It can make you functionally younger, boosting your ability to live life fully and independently.
How Much Exercise You Need to Improve Longevity
For older adults, the recommended amount of moderate endurance activity is about 150 minutes per week. This includes activities like brisk walking, swimming, or cycling. You can break this total into smaller sessions of 10- or 15-minute activities that fit easily into your daily schedule. Also, integrating strength, flexibility, and balance exercises will further support your longevity by maintaining muscle and bone strength.
Importance of Diverse Exercise Types for Longevity
To maximize the benefits of physical activity for a longer and healthier life, it's important to include a mix of cardiovascular exercises, strength training, and mobility exercises. Each type of exercise plays a vital role in promoting longevity:
Cardiovascular Exercises: These improve heart health and endurance, helping you maintain independence and vitality as you age.
Strength Training: Strength exercises help preserve muscle mass and bone density, crucial for preventing falls and supporting overall body function.
Mobility Exercises: Activities like yoga or tai chi increase flexibility and balance, reduce stress, and prevent injuries by enhancing your body's overall coordination.
What Is the “Best” Exercise For Longevity for Older Adults?
With the foundation of understanding the importance of cardiovascular, strength, and mobility exercises, here are some specific workouts that are especially beneficial as you age:
HIIT Workouts: High-intensity interval training is effective because it integrates short bursts of intensive cardiovascular and strength exercises, maximizing health benefits in a shorter period.
Running: Moderate running has been linked to a significant reduction in the risk of premature death. Aiming for about five to six miles a week is ideal for maximizing longevity benefits without the drawbacks of more extreme distances.
Walking: Consistent walking, a less intensive form of cardiovascular exercise, can significantly extend life expectancy. It's a practical and accessible form of exercise that can be integrated daily.
Strength Training Workouts: Using free weights, engaging in Pilates, and practicing barre can all increase muscle and bone strength, which are vital for health as you age.
Yoga: Combining stability and mobility training, yoga helps in maintaining flexibility, reducing stress, and avoiding injuries that could keep you from being active.
Embracing a routine that includes these exercises can lead to a longer, healthier life. Remember, the consistency of your activity is more critical than the intensity. Start at your own pace and gradually increase as you feel comfortable.
Start Your Longevity Journey with Confidence
If you're ready to take steps toward a longer, healthier life but aren't sure where to begin, Rejuvenate Health and Wellness is here to guide you.
For personalized advice or to start designing an exercise plan tailored to your needs, reach out to us via email at info@rejuvenatehealthak.com or call us at (907) 206-2628. We are dedicated to supporting your journey toward achieving a vibrant, active lifestyle.
Comments