It is compelling to see the connection between exercise and long-term health. Let’s get to the bottom of this.
Want to live longer? This secret is not the fountain of youth. You don’t even need to open Pandora’s Box to discover it. It’s much simpler than you might think.
Research and studies over many years have shown that physical activity and exercise can increase life expectancy. Before you begin to build a routine for exercise, you should learn more about the relationship between longevity and exercise. Also, you can find out how you can start a life-changing journey.
Recommendations for Physical Activity
It is a good idea to assess how much physical activity your are doing. This will help you to visualize the changes and steps needed to reach your fitness goals over the next few months or years.
Is your exercise sufficient? The American Heart Association ran a 30-year-old study with 116,221 adults. Participants were asked to report their leisure-time activities.
These were the results of the study:
- Participants who exercised for 150- 299 minutes per week were less likely to die. This is 19% to 25% lower than the average mortality rate.
- The mortality rate was 2 to 4 percent lower for those who worked more than 150-299 hours per week.
- Participants who did more than 300 to 599 minutes of exercise per week had a 3 to 13% lower chance of dying.
2. The Life Expectancy and Mortality Risk Factors
According to major mortality risk factors, such as hypertension, heart disease, type 2 diabetes, stroke and cancer, there is a 30% to 35% lower chance of death in physically active people. To determine the relationship between longevity and exercise, a study was conducted on athletes.
Scientists concluded after 11 studies that physical activity can increase one’s lifespan by adding years. They estimate that it will take 2 to 4 years. However, they do admit that exercise can help reduce major mortality risk factors.
3. Cardiorespiratory Fitness
A retrospective study was conducted to further investigate the relationship between CRF and long-term death. Let’s first briefly discuss CRF.
CRF is a measure of how efficient the heart and lungs can pump oxygen throughout the body after long training sessions. A high CRF means that you are fit.
The researchers examine the CRF of 122,000 people through a treadmill test. Although the average age of participants is 53 years, the pool includes people aged 18 to 80.
It was found that people who are fit and have high CRF live longer. High CRF is associated with a higher survival rate, particularly in elderly people and those with hypertension.
4. Exercise and diet together
Although most studies focus on physical activity as the key factor in living longer, a new study suggests that exercising may not be enough.
Researchers evaluated 346,627 people over the course of 11 years in this study. Participants were monitored for their physical activity and the intensity of their sessions each week. Researchers also kept track of participants’ diets.
13 689 people died within 11 years. There were 13,689 participants who died within 11 years. 2,650 of them died from a heart condition, and 4,522 of adiposity related cancer.
Based on data collected, the researchers concluded that participants who exercise regularly had a lower risk of dying. Participants who exercised regularly and ate well had the lowest mortality risk.
One of the key takeaways from the study is that one doesn’t always work for the other. You should think twice about thinking that you can do more exercise to compensate for a poor diet. Researchers insist that in order to reduce mortality risk, you should exercise regularly and follow a strict diet.
How do you get started?
It’s never too late to make a change if you have lived a sedentary life for many years or if you do the minimum. Don’t feel pressured to get to level 10 within a week. Keep in mind that your current limits are very low and that you must work to raise them over time.
Here are some ways to increase your physical activity, and make every moment count.
Create a Routine
Preparing your body is crucial, but so is preparing your mind. Strong mental power is essential for changing your lifestyle. It is time to let go of old habits. It is important to be deliberate and willing to work hard.
You must make a conscious choice to develop a routine that works for you. You should consider the best workout times and plans that you are able to accommodate. You can reward yourself with motivational rewards. Planning ahead is key to making sure you have enough time to complete your tasks. Consider other factors that could affect your commitment, and plan around them.
Your mind should be open to working with your body in order to achieve greater success.
Begin slowly
It’s okay to set a low bar at the beginning. It can be harmful to push your body beyond its limits. It is not sustainable, and it can be demotivating.
Start with 1 to 3 hours of exercise each week. You can add an hour each week the next week and keep increasing your activity over time. A study shows that just 11 minutes of exercise can increase your life expectancy.
It’s easier to reach small goals and more importantly, you can use these wins to fuel your drive to be better.
What are some exercises you can do? Start with something you are comfortable with. You can do slow jogging or brisk walking. You can do whatever you like! It doesn’t matter if your heart rate is high or you sweat, it works!
Take a boost from nutritional supplements
It can seem like a difficult climb, so it is worth seeking out expert help. Supplements can help you get the energy you need to push through your workouts, and keep your body in peak condition.
Xendurance’s Daily Foundation bundle is a great way to get where you want! The holy trifecta includes the Omega+ D3, Immune Boost, Essential and Omega+ D3, which are all designed to promote healthy aging and longevity, while reducing oxidative stresses and supporting overall health.
Expect failure before success
You will encounter many obstacles and hurdles on your journey to a life-changing experience. There are two options: you can look for motivation or go back to your old ways. It’s not all about how you fall, but how you get up.
Failure is your friend. It is not a sign of weakness. You will lose some battles along your journey to success. Realistic goals are important. You need to identify areas that you could fail, but also plan for how you can succeed. This will make your wins even sweeter.
Please consult your doctor before making drastic changes in your diet or daily routine.
Now, what’s your move?
Now that you are aware of what you know, ask yourself: What move will I make? Do you want to be satisfied with your current lifestyle? Will you go beyond your comfort zone and live a longer, healthier life? You have the option to choose.
Tag: FITNESS HEALTH, MOTORATION
