Do you want to live a long and healthy life? Of course you do! Who doesn't? Well, I have some good news and some bad news for you. The good news is that there are some simple and effective tips that can help you achieve your longevity goals. The bad news is that they involve exercise. Yes, I know, exercise is hard, boring, and sweaty. But trust me, it's worth it. Here are two tips that can make a huge difference in your health and happiness as you age.
Tip #1: Exercise 150 minutes per week
That sounds like a lot, right? Well, it's actually not that bad. It translates to just 22 minutes of moderate-to-intense exercise per day. That's less than the time it takes to watch an episode of your favorite Netflix show. And the benefits are enormous. According to a study by the World Health Organization (WHO), exercising 150 minutes per week can lower your risk of dying from any cause by 31%, from cardiovascular disease by 41%, and from cancer by 21%. That's pretty impressive, don't you think?
So what kind of exercise should you do? Well, anything that gets your heart rate up and makes you breathe harder. You can walk, jog, bike, swim, dance, or play with your grandkids. The important thing is to find something that you enjoy and stick with it. And don't worry if you can't do 22 minutes at once. You can break it up into smaller chunks throughout the day. For example, you can do 10 minutes in the morning, 6 minutes at lunchtime, and 6 minutes in the evening. As long as you reach the total of 150 minutes per week, you're golden.
Tip #2: Do HIIT workouts twice a week
Now this tip might sound scary to some of you. HIIT stands for high-intensity interval training. It involves alternating between short bursts of very intense exercise and longer periods of rest or low-intensity exercise. For example, you might sprint for 30 seconds and then walk for 90 seconds, repeating this cycle for 10 to 20 minutes.
Why would anyone torture themselves like this? Well, because HIIT workouts are the most effective form of fitness from a longevity standpoint. A study by researchers from Norway found that all-cause mortality was 36% lower in a group of 70 to 77 year-olds who did two weekly HIIT workouts per week than in a control group who did no exercise at all. That's a huge difference!
HIIT workouts are also great for improving your cardiovascular health, boosting your metabolism, burning fat, building muscle, and enhancing your cognitive function. Plus, they're fun and challenging. You'll feel like a badass after completing a HIIT session.
But before you jump into HIIT workouts, make sure you consult with your doctor first. HIIT workouts are not for everyone and they can be risky if you have certain medical conditions or injuries. Also, start slowly and gradually increase the intensity and duration of your intervals. Don't push yourself too hard or too fast.
So there you have it: two tips that can help you live your healthiest life into your 80s and beyond (and have fun doing it). Remember: exercise is not a chore; it's a gift that you give yourself every day. So go ahead and treat yourself well. You deserve it!