We all have but one life to live, and each adult should undoubtedly be in total control of theirs. So, if you choose to forgo exercise entirely and embrace a life of lounging, it's absolutely your decision to make. That being said, it wouldn't be the best choice for your health. The World Health Organization even considers sedentary living one of "the more serious yet insufficiently addressed public health problems of our time." So, we're here to share some of the best secret exercise tricks for longevity you'll want to know about.
Don't be fooled by the antiquated and made-up notion that everyday exercise is reserved for bodybuilders and marathon runners. Beyond a great beach body, there are numerous reasons to live a life marked by mobility rather than stagnation. A healthy heart, greater memory, and stronger bones are all connected to a lifestyle that prioritises (or at least makes time for) fitness.
Perhaps the most significant advantage of exercise is a longer life in general. After all, what use is a smart mind or rock-hard abs if you can't appreciate the physical results of your labour? Indeed, a slew of scientific studies show that activity is essential for living a long and healthy life. Take, for example, this study published in the British Journal of Sports Medicine. According to researchers, 11 minutes of daily activity is all it takes to lengthen one's longevity! Similarly, according to a research published in JAMA Internal Medicine, over 111,000 annual deaths could be avoided if everyone on the planet just walked for an extra 10 minutes per day.
If any of our older readers are feeling bad about days spent on the sofa in the past, remember that no matter your age, today is always a good moment to start. The British Medical Journal recently released an amazing study: According to the American Heart Association, 20 minutes of exercise each day can assist people as old as 70 avoid heart disease, which is the top cause of death in the United States.
While it's never too late to make a beneficial fitness change in your life, City Integrative Rehabilitation's Dr. Tom Oddo, DC, CSCS, CEAS recommends that people who are new to fitness start slowly. "If you don't have a particular interest in any type of physical activity, I recommend starting with walking or stationary bike. These are simple, low-impact sports that are easy to include into your daily routine. My only caution is to choose exercises that are appropriate for your existing body structure and level of activity. Trying to start a new, strenuous sport on day one (like running) is almost certain to result in injuries and limit your ability to maintain a healthy level of physical activity in the long run "he says Eat This ! Not That !
So, we've established that exercise, in general, can help you feel better for longer periods of time while also promoting a longer lifetime. Continue reading if you want to learn about a few more workout methods and suggestions to help you live longer. Next, see Trainer Says: The 6 Best Exercises for Strong and Toned Arms in 2022.
1. Find an active leisure activity
Contrary to common belief, there is no universal fitness rule that says working out needs to be a pain. There are numerous ways to have a good time while getting your daily dose of exercise. Even better, science says that mixing in a little leisure with our activity will help us live longer.
"When it comes to exercise and self-care, the most important thing to remember is that the greatest sort of exercise for you is the one that you will really do. To put it another way, finding things that you enjoy will help you stay disciplined. If you enjoy walking, go for a walk! Bike if you like to ride a bicycle. Do it if you enjoy basketball, jumping rope, or swiftly lifting weights at a Crossfit facility. The idea is to make the process enjoyable "Dr. Oddo clarifies.
2. Make exercising a social event
"Spending quality time with loved ones, whether it's your partner, friends, or family, is essential for a long and healthy life. This has been shown in studies to reduce all-cause mortality and avoid chronic illnesses." Eat This, Not That! explains Mitch Torres, PT, Lead Editor of Knee Force.
Furthermore, if you workout with a partner or a consistent group, you are more likely to stick to your routine—even on days when the couch calls. According to a study published in Health Psychology, older persons were considerably more likely to stick to a fitness regimen if they worked out with friends their own age.
In a university statement, primary study author Mark Beauchamp, a kinesiology professor at the University of British Columbia, said, "All of this points to the power of social relationships." "If you create an environment in which participants feel a feeling of belonging or connection with these other people, they'll be more likely to remain with it."
3. Find movement in your everyday tasks
Going on a stroll, as mentioned before in this post, is a great way to get your daily dosage of exercise. Indeed, according to Harvard University research published in JAMA Internal Medicine, aiming for 4,400 steps per day can dramatically reduce mortality risk. It's also worth noting that according to studies, the benefits of walking plateau around 7,500 steps per day. As a result, you should not walk for 12 hours every day!
Even yet, 4,000+ steps a day can seem onerous, especially when you're counting down the seconds on your treadmill. Fortunately, you won't have to complete all of your walking all at once. Another study published in the Scandinavian Journal of Medicine and Science in Sports supports the importance of incorporating extra bouts of physical activity into daily living. Instead of taking the elevator, take the steps. Park a little further away from the store than usual. Assist a neighbour with their groceries. These small activities pile up over time.
According to TJ Mentus, CPT, of Garage Gym Reviews, your body and mind will develop acclimated to preferring physical activity over comfort over time. "Another benefit is that it will mentally train someone to seek out methods to acquire more movement and to take a more strenuous route that will benefit them in the long run. Making more comfortable decisions over and over, on the other hand, will educate the mind and body to do what is easier in the moment but has little to no long-term value."
4. Sweat in the sunlight
Some folks are born night owls and might benefit from a late-night workout routine. Even if you're one of those people who can't seem to get out of bed before noon most days, there's a good reason why you should at least attempt exercising in the sun: vitamin D!
When your skin is exposed to the sun, your body creates vitamin D naturally. Vitamin D insufficiency is now linked to an increased risk of heart attack and early mortality, according to study published in the Journal of the Endocrine Society. "Vitamin D insufficiency was related with a considerable risk of cardiovascular disease and lower survival," according to another study published in The American Journal of Cardiology.
When you exercise outside while the sun is shining, you'll reap all of the advantages of inside exercises while also ensuring that your vitamin D levels remain healthy. "I advise all of my clients to get some morning sunlight. Early morning sunlight can aid in the regulation of your circadian cycle and increase the quality of your sleep. You can get the health benefits even if you only have time for a 5-10 minute stroll first thing in the morning."
5. Don't stress over exercise
Exercise is a terrific method to relieve stress and anxiety, but if we let fitness goals and comparisons rule our lives, it can also be a major life stressor. Worrying about not exercising as much as others is linked to an increased risk of premature death, according to a study published in Health Psychology.
"Our findings are consistent with a growing body of research demonstrating that our mindsets—in this case, views about how much exercise we do in comparison to others—can play a critical role in our health," says Alia Crum, assistant professor of psychology at Stanford University.
Even if a research participant was getting plenty of exercise, their chance of dying at a younger age appeared to rise if they believed they weren't doing enough. Over the course of a 21-year study, people who thought of themselves as less active than their contemporaries were 71 percent more likely to die than those who thought of themselves as more active.
It's fine if you didn't get in as much exercise as you had expected on a certain day. Tomorrow always provides a possibility for a new beginning. If, on the other hand, you're exercising for hours on end every day, it's critical to recognise your efforts. Exercise is, after all, largely a bodily activity. However, merely believing you're doing the best you can for your health is a major part of the issue.
"It's past time for us to pay greater attention to the function of mindsets in health. It is critical to embrace not only good activities, but also healthy attitudes, in order to achieve health and longevity "Crum comes to a close.
