Exercise

Now onto what should be The Fun Bit! Staying fit which means maintaining strength, cardiovascular fitness and a good sense of balance is absolutely vital for a long and healthy life.

You might be thinking “but I’ve never really exercised, is it too late?” The answer is no. Ideally you’d keep active and exercise throughout your life but not everyone finds something they enjoy early on. But it’s not too late to get involved. Some movement is always better than no movement, and you never know you might even find a new hobby or passion along the way.

Prioritise Strength Training

Strength training is one of the most important forms of exercise for longevity. Not only does it help build muscle mass, but it also helps improve bone density, balance, and coordination. Attia recommends incorporating strength training exercises into your routine at least two to three times per week. Think about the prognosis of a frail, elderly person who falls; the chances are they will break a bone, possibly their hip, end up in hospital and from there a downward spiral of infirmity often follows. If an individual is frail, has limited muscle mass and bone density together with poor balance and mobility the outlook is pretty bleak. It is NEVER too late to start an exercise routine to improve strength, fitness and balance and there are so many benefits to be had from doing this.

Focus on Functional Movements

In addition to developing strength and maintaining muscle mass, resistance training with functional movements that mimic everyday activities can help improve mobility and prevent injury.

These activities of daily living such as getting up and down from the floor, moving objects around the house and continuing with sports and activities can be trained for with squats, lunges, pull-ups and push-ups, Many of these movements can be adapted to be chair based if needed as well.

Incorporate High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT), which involves short bursts of intense exercise followed by periods of rest is a brilliant way to increase fitness. This type of exercise has been shown to improve cardiovascular health, insulin sensitivity, and muscular endurance. Attia recommends incorporating HIIT workouts into your routine once or twice per week. The term ‘Intensity’ is different for everyone, one size most certainly does not fit all!

Prioritise Recovery and Rest

Attia emphasises the importance of recovery and rest for overall health and longevity. This includes getting enough sleep, taking rest days, and incorporating stretching and mobility exercises into your routine. Attia recommends getting at least seven hours of sleep per night and taking one to two rest days per week.

Stay Active Throughout the Day

In addition to structured exercise, Attia recommends staying active throughout the day by incorporating movement into your daily routine. This includes things like taking the stairs instead of the lift, walking or biking to work or to the shops, and taking regular breaks to stretch and move your body.

By following these principles for exercising for longevity, you can improve your health and increase your lifespan. Remember, small changes can make a big difference over time. Incorporate one or two of these principles into your exercise routine and build from there. With time and consistency, you can achieve optimal health and longevity.