Exercise and Longevity: The Key to Unlocking a Longer, Healthier Life 💪🧠🕊️

In this article, Dr. Borja del Pozo Cruz, an expert on the correlation between longevity and various types of physical activity, and Dr. Edwina Brocklesby, also known as the 'Iron Gran' for being Britain's oldest woman to complete an Ironman triathlon, discuss the ways in which exercise extends our overall lifespan.

Exercise for a long, healthy life Tips to stay active

🔎 Have you ever wondered what you can do to live a longer, healthier life? Well, good news folks, the research has spoken! 📚📝 It turns out that there are a few lifestyle interventions that can effectively prolong our life and health span. And guess what? Exercise is one of them! 🏃‍♀️🏋️‍♂️💃

Now, you might be wondering, what kind of exercise? In what combinations? And why does it help add years to our precious existence? 🤔 Fear not, my friends! Today, we’re diving deep into the latest research on exercise and its incredible impact on living a long and healthy life. 🌟

The Hunt for the Fountain of Youth

Since the dawn of time (well, almost), humans have been on the hunt for the elusive “Fountain of Youth.” 🚶‍♂️🧐 We’ve been desperately seeking ways to ensure a longer, healthier life. And while we may not have any “miracle” medicines or futuristic technologies just yet, listen up! 🎧 Recent studies have provided strong evidence that simple, achievable lifestyle changes can help us stay healthy for longer and decrease our risk of premature death. 📖💡

A 🆕 study presented at the American Heart Association’s Scientific Sessions 2023 revealed that incorporating eight healthy habits into our lives can slow down biological aging by as much as 6 years 🕰️. These habits include maintaining a healthy diet, weight, sleep hygiene, and managing cholesterol, blood sugar, blood pressure, and (drumroll, please) staying physically active! 🏊‍♀️🚴‍♂️🏋️‍♀️

To shed some light on the link between exercise and living a long and healthy life, we’ve brought in two incredible experts for a lively dialogue on our In Conversation podcast: Dr. Borja del Pozo Cruz and Dr. Edwina (Eddie) Brocklesby. 🎙️💬

What Types of Exercise Lower Death Risk?

In a groundbreaking study published in JAMA Internal Medicine, Dr. del Pozo Cruz and his colleagues analyzed data from over 500,000 participants over a median period of 10 years. Their mission? To find out how different forms of exercise relate to a person’s mortality risk. 💀🔬

The study examined the effects of moderate aerobic physical activity (think walking or gentle cycling), vigorous aerobic physical activity (like running), and muscle-strengthening activity (hello, weight lifting 💪). And guess what? The findings indicated that a balanced combination of all these forms of exercise worked wonders for reducing mortality risk. 📉

Specifically, performing around 75 minutes of moderate aerobic exercise, along with more than 150 minutes of vigorous exercise per week, plus a couple of strength training sessions, was associated with a significant reduction in all-cause mortality. 🌡️📉

But what about reducing the risk of death specifically linked to cardiovascular disease? Well, to keep your ticker in tip-top shape, Dr. del Pozo Cruz and his collaborators suggested a powerful combo: a minimum of 150–225 minutes of moderate physical activity, around 75 minutes of vigorous exercise, and two or more strength training sessions per week. 🏃‍♂️⌛🩺

And guess who supports the importance of combining different forms of exercise? Dr. Brocklesby, aka “Iron Gran” herself! As the oldest British woman to complete an Ironman Triathlon at the age of 72, she knows a thing or two about the benefits of incorporating a balanced “diet” of various exercise types. 🏊‍♀️🚴‍♀️🏃‍♀️

How Little Exercise Is Enough?

Now, for all you non-athletic folks out there, don’t fret! You don’t have to be pumping iron or running marathons to reap the benefits. Dr. del Pozo Cruz and his team may have found an answer to your exercise prayers. 🙏

Their research, published in the European Heart Journal, suggests that engaging in just 2 minutes of vigorous exercise per day could help significantly reduce the risk of death related to cancer or cardiovascular events. Yes, you read that right – just 2 minutes! 🕑🚫

Their study participants who never engaged in vigorous exercise had a 4% risk of dying within 5 years. But here’s where it gets interesting: Introducing less than 10 minutes of vigorous activity per week cut that risk in half! And for those marvelous souls who managed to squeeze in at least 60 minutes of exercise weekly, their risk of death was halved again. 🌟⚡

Is Any Physical Activity Good?

Dr. del Pozo Cruz emphasizes that almost any amount of any form of exercise is better than none. 🌤️🏋️‍♀️ In fact, a new study argues that any physical activity at all is better for heart health than a sedentary lifestyle. 💔

However, there’s a catch: Physical activity related to chores or work, rather than exercise in a leisure context, may sometimes do more harm than good. 😬 For instance, a recently published study found a link between physically demanding occupations and a higher risk of cognitive impairment. So while all forms of exercise can be good for health, strenuous physical activity in a work environment could end up compounding the risk of various health conditions. 🤕

But hey, even exercise for leisure can have its downsides, especially when it comes to joint integrity, especially in later life. So, it’s crucial to consult a trusted healthcare provider who can guide you on the best forms of exercise to engage in on an individual basis. 🩺📚

🎧 Tune in and Dive Deeper

To find out more about how and why different forms of exercise can support longevity, and to hear the incredible story of how Edwina became the legendary “Iron Gran,” listen to our full podcast episode below or on your preferred streaming platform. 🎧👇

PRESS PLAY: Exercise and Longevity Podcast Episode 🎙️🔊

And remember, folks, exercise is the key to unlocking a longer, healthier life. So get moving, stay active, and embrace the journey towards a better, stronger, and more vibrant YOU! 💥🌈✨

🎉 Let’s Keep the Conversation Going! What are your favorite forms of exercise? How do you stay motivated? Share your thoughts, stories, and tips with us below! 💬📩

And hey, if you found this article helpful or know someone who would benefit from it, feel free to share it on your favorite social media platforms. Let’s spread the knowledge and inspire others to join the movement towards a healthier, happier life! 🌍🥳

Reference Links:Research on Exercise and LongevityHeart Disease RiskBest Time to Work OutProtein Intake and Muscle MassIronman TriathlonEuropean Heart JournalImpact of Physically Demanding OccupationsPhysical Activity and Sedentary LifestyleResearch on Cognitive Impairment