Exercise
Exercise
Exercise has the power to determine how long you live and the quality of the rest of your life. It is likely the single most important habit that a person can develop. In "Outlive: The Science and Art of Longevity," Dr. Peter Attia emphasizes the importance of exercise as a critical component of a healthy, long life. Any improvement over what you are currently doing is good, but if you want to maximize the benefits of exercise, he recommends:
Develop a Variety of Exercise Types: A well-rounded fitness regimen should include four primary types of exercise:
Aerobic (Cardiovascular): Activities that elevate heart rate, such as running, cycling, or swimming. He suggests at least 150 minutes of moderate-intensity aerobic activity per week.
Strength Training: Resistance exercises that build muscle mass and strength. He recommends incorporating strength training at least two to three times a week. Strong muscles are essential for healthy bodies. But performing muscle-strengthening exercises the wrong way can do more harm than good. Strength training and aerobic exercise can help you manage and sometimes prevent conditions as varied as heart disease, diabetes, arthritis, and osteoporosis. It can also protect vitality, make everyday tasks more manageable, and help you maintain a healthy weight.
High-Intensity Interval Training (HIIT): Short bursts of intense exercise followed by rest or low-intensity periods. This can enhance cardiovascular fitness and metabolic health.
Mobility and Flexibility Work: Activities like yoga or stretching and balancing exercises improve flexibility and reduce the risk of injury. These exercises are critical as a person ages and their risk of falling increases. This is also important in improving healthspan by heading off problems related to posture, gait, and mobility.
2. Consistency Is More Important than Intensity: Consistency in exercise is more important than focusing solely on intensity. Regular physical activity can yield significant health benefits, even at lower intensities.
3. Personalization: Your exercise programs should fit individual needs, preferences, and goals. What works for one person may not be suitable for another, and it’s essential to find enjoyable and sustainable activities.
4. Focus on Functional Fitness: Exercise should promote functional strength and mobility. These enable individuals to easily perform daily activities and reduce the risk of injury as they age.
5. Long-Term Perspective: Adopting a long-term view of fitness, prioritizing health span (the period of life spent in good health) over lifespan alone. This involves integrating exercise into daily life to support overall well-being.
6. Monitoring Progress: Attia suggests tracking physical performance and health markers to understand the effectiveness of an exercise regimen and make necessary adjustments.
Overall, Dr. Attia’s approach to exercise in "Outlive" underscores the role of a diverse and consistent workout routine in promoting longevity and enhancing quality of life.
Benefits of walking:
You probably know that any physical activity, including walking, is beneficial for overall health. But walking has a host of other benefits. Here's a list of five that may surprise you. it stands out.
1. Walking counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes contribute to body weight. The effects of those genes were cut in half among the study participants who walked briskly for about an hour a day.
2. It helps tame a sweet tooth. Studies suggest that a 15-minute walk can curb chocolate cravings and even reduce the amount of chocolate you eat in stressful situations. The latest research confirms that walking can reduce cravings and intake of various sugary snacks.
3. Reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity reduces the risk of breast cancer. However, an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. Walking provided this protection even for women with breast cancer risk factors, such as being overweight or using supplemental hormones.
4. Eases joint pain. Several studies have found that walking reduces arthritis-related pain and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.
5. Boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.
Here Are Some Guidelines
To help you avoid injury and keep your program on track
Always warm up and cool down properly.
1. Use proper form to avoid injuries and maximize gains. You can learn good form through a class or one-on-one sessions with a certified exercise professional, a physical therapist, or an occupational therapist.
2. Breathe out when you are lifting or pushing; breathe in as you slowly release the load or weight. Never hold your breath while straining. This action called the Valsalva maneuver, can temporarily raise your blood pressure considerably and can be risky for people with cardiovascular disease.
3. Don't lock your joints; always leave a slight bend in your knees and elbows when straightening out your legs and arms.
4. Don't be so eager to see results that you risk hurting yourself by exercising too long or choosing too much weight. And remember that it's important to rest muscles for at least 48 hours between strength training sessions.
5. If you've been sick, give yourself one or two days off after recovering. If you are ill for a while, you may need to use lighter weights or less resistance when you first resume exercising.
6. Strength training exercises should not cause pain while you are doing them. If an exercise or movement causes significant pain, stop doing it! When performing an exercise, stick with a range of motion that feels comfortable. Over time, try to gradually extend that range.
7. Listen to your body and cut back if you aren't able to finish a series of exercises or an exercise session, can't talk while exercising, feel faint after a session, feel tired during the day, or suffer joint aches and pains after a session.