Dr. Tucker’s Longevity Boost
Do Strength Training. If you need a program I will teach it to you. It takes me 5-6 sessions in 30 minute increments to teach you a weight lifting program that will last you for life.
What is the optimal exercise regimen for elongating lifespan and promoting long-term health and happiness? According to "On Exercise And Longevity," a study published in the British Journal of Sports Medicine, found that either aerobic exercise or strength training was associated with a lower risk of death.
They found that participants who engaged in one hour of moderate to vigorous aerobic exercise weekly had a 15% lower mortality risk. But the mortality risk decreased by 27% in participants who engaged in three hours of weekly moderate to vigorous aerobic exercise. The lowest mortality risk was reported in participants who also completed one to two weekly strength-training sessions. These individuals had a 40% lower mortality risk than those who did not exercise; this difference can be compared to the mortality risk between a non-smoker and a person who smokes half a pack of cigarettes per day.
The Longevity Boost is Strength Training.
Regular strength training promotes muscle strength and supports aging so we function at higher levels for longer. The study’s authors reported that the most significant reduction in all-cause mortality risk was associated with between 30 and 60 minutes of strength training each week, which resulted in a 10-20% decrease in mortality risk, cardiovascular disease, and cancer risk.
The latest research concludes that the most significant mortality risk reduction can be achieved with 1-3 hours of aerobic exercise and 1-2 strength training workouts per week. Make it a habit, maintain a consistent schedule, and hopefully avoid overuse injuries with recovery days.
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