Best workout to slow aging and promote longevity, science reveals

Want to make your own recipe for a fountain of youth and slow aging? We’ll tell you exactly how to do it. Research shows that performing high intensity workouts on a regular basis will enhance longevity. You heard that right! High intensity exercise is a great workout to slow aging and promote longevity. Are you ready to help yourself look and feel that much younger and healthier? We’re with you, so let’s get started!

Starting your aerobic activity every week can drastically improve everything.

middle-aged man doing a stair workout, showing the cardio habits that age you faster

The recommended amount of moderate-intensity aerobic exercise for Americans, according to the guidelines, is at least 150 minutes each week, in addition to two days of strength training. However, research shows that doing aerobic fitness 3 to 5 times the minimum recommended amount can dramatically improve metabolism, heart health, disease risk, and maximize your longevity. It might sound a little scary, but doing about 7.5 hours of moderate exercise each week is more than an hour each day. That’s a small price to pay for a longer, healthier life, don’t you agree?

According to the review, which was published in the magazine Current Opinion in Clinical Nutrition and Metabolic Care, you can safely exercise even more than that, although the resulting benefits may not increase. When you’re in middle age, a strong indicator of longevity is high oxygen uptake, and muscle mass is a highly predictive component of when you’re going to get older.

Related: Lifestyle Habits That Slow Aging, From a 100-Year-Old Neurologist

High-intensity interval training can slow aging and boost longevity — studies say.

mature woman doing pushups outdoors to get rid of chicken wings

mature woman doing pushups outdoors to get rid of chicken wings

If your goal is to live a longer, healthier life, we can’t stress enough how important it is to add high-intensity interval training (HIIT) to your weekly schedule. HIIT is a workout that alternates between intense bouts of exercise and moving at a slower pace. According to AARP, studies show that at the cellular level, performing HIIT workouts can slow down the aging process.

Related: What Science Says About Exercise Habits That Slow Aging

More research links high-intensity workouts to longevity.

mature man medicine ball HIIT workout to slow down aging

mature man medicine ball HIIT workout to slow down aging

Researchers studied 1,567 people in their 70s over a five-year period (via ABC News). The participants were divided into three groups. Groups 1 and 2 performed high-intensity interval training (HIIT) or moderate-intensity repetitive training twice a week. Group 3 met national guidelines for physical activity. To the researchers’ surprise, Group 3 far outperformed the workouts of Groups 1 and 2 because they actually exercised more intensely than those who exercised at a moderate level.

According to one of the study’s authors, Maria Fiatarone Singh from the University of Sydney, “The HIIT group came out the best in terms of mortality,” adding: “It increased aerobic capacity more than the other two groups. important, and increased the quality of life, both mental and physical.” It is also important to know that there are many ways to plan your training. Singh says “You don’t have to run to be high intensity,” adding, “You can climb stairs or walk briskly uphill and you’ll be at 90 percent of your maximum heart rate if you’re an older adult. The idea that you should running, which is unpleasant for many people because of arthritis, is not, and there are many low-impact ways to do it.”

Exercise is just as important to improve your life while you live as it is to prevent mortality.

happy senior man exercising with dumbbells to look and feel younger

happy senior man exercising with dumbbells to look and feel younger

Exercise is as important to improving your life while you live as it is to preventing mortality, according to University of Queensland Professor Wendy Brown (via ABC News). Brown also points out that while people of all ages can reap the benefits of regular physical activity, it’s especially important to continue doing so as you get older. He refers to the study and comments, “What was amazing was in these hundreds and hundreds of people, they went through five years,” adding, “They went through knee replacements. They went through hip replacements. They went through all kinds of other health things going on with me [aging.] And then they came back and joined the team afterwards. The moment you stop doing it [exercise] as you get older, the wheels start to fall off.” Above all? He suggests, “I don’t think it matters as long as you keep doing it.”

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