Research shows that there are lifestyle interventions that can effectively prolong our life and health span. These include exercise, maintaining a healthy weight, avoiding tobacco, managing cholesterol and blood pressure, as well as staying physically active. In a study presented at the American Heart Association’s Scientific Sessions 2023, eight healthy habits were found to slow down biological aging by as much as 6 years. These habits emphasize the importance of diet, sleep hygiene, and physical activity in promoting longevity.
In a recent podcast episode, Dr. Borja del Pozo Cruz and Dr. Edwina (Eddie) Brocklesby discuss the link between exercise and living a long and healthy life. Dr. del Pozo Cruz has conducted numerous studies exploring how different forms of exercise relate to mortality risk, while Dr. Brocklesby, also known as “Iron Gran” for completing an Ironman Triathlon at the age of 72, promotes lifelong fitness through her organization Silverfit. Their research suggests that a combination of moderate aerobic exercise, vigorous aerobic exercise, and strength training is most effective in reducing mortality risk.
In a study published in JAMA Internal Medicine, Dr. del Pozo Cruz and his colleagues found that a balanced combination of moderate aerobic exercise, vigorous exercise, and strength training is associated with a lower risk of all-cause mortality. For reducing the risk of death related to cardiovascular disease, they recommend combining moderate physical activity with vigorous exercise and strength training. This balance of exercise helps improve overall health and reduce the risk of premature death from various causes.
For individuals who are not highly athletic, engaging in as little as 2 minutes of vigorous exercise per day can still have significant health benefits. Research published in the European Heart Journal suggests that even minimal amounts of exercise can help reduce the risk of death from cancer or cardiovascular events. Dr. del Pozo Cruz emphasizes that any amount of exercise is better than none, but advises against relying solely on physical activity related to work or chores, which may not provide the same health benefits as leisurely exercise.
While all forms of exercise can contribute to better health, engaging in strenuous physical activity at work may increase the risk of certain health conditions. Research has found a link between physically demanding occupations, such as nursing and farming, and a higher risk of cognitive impairment. It is important to balance physical activity with adequate rest and recovery, and to consult a healthcare provider before starting a new exercise routine, especially in later stages of life. By understanding how different forms of exercise can support longevity, individuals can make informed choices about their health and well-being.
In conclusion, incorporating a balanced combination of moderate aerobic exercise, vigorous exercise, and strength training into one’s routine is key to improving health and increasing longevity. By following the advice of experts like Dr. del Pozo Cruz and Dr. Brocklesby, individuals can maximize the benefits of exercise while minimizing the risk of premature death. Whether engaging in high-intensity workouts or simply incorporating short bursts of activity into daily life, everyone can take steps towards living a longer, healthier life.
