Healthy Exercise

Regular physical activity improves everything in your body. It contributes to

  • increased longevity by helping maintaining telomere length (a primary biomarker of cellular aging), delaying cellular senescence and tissue aging
  • reduced cardiovascular disease, insulin resistance, and hypertension
  • stronger muscles & bones
  • increased immunity

Best exercise workouts

Always do a short warmup before exercises, flexing and rotating each body part. End with a cool-down, ideally stretching.

There’s no need to overdo it. Most benefits come in the first 15 minutes of exercise.

Try working out in nature, parks, at home or gym. Protect your skin from sun, which ages the skin faster, and increases the risk of skin cancer. Avoid streets polluted by cars.

The Scientific 7-Minute Workout

(daily)

The Scientific 7-Minute Workout is a great way keep in shape. It can be done in your room and requires only an exercise mat.

Too little for you? Do all exercises correctly, increase rhythm, and do 2-3 repeated sessions.

Aerobic exercise

(40 minutes, 3 times/week)

Aerobic exercise includes running/jogging, stair climbing, swimming, cycling. If you’re just starting to exercise, do brisk/power walking. Just keep it regular, and you’ll see improvements.

Like any repetitive activity without variation, sports will wear down your joints, especially knees, over years. Alternate the type of exercise you do, rather than just running. Also, consider HIIT instead, as it needs less time for the same benefits and it works out more body parts.

or, High intensity interval training (HIIT)

(20 minutes, 3 times/week)

HIIT involves short bursts of very intense activity, interspersed with recovery periods of lower-intensity exercise (for example, hard sprinting alternated with jogging or walking).

Mitochondrial activity declines with age, which may aggravate fatigue and reduce the size and ability of muscles to burn excess blood sugar, a risk factor for diabetes. This decline was halted in both older and younger study groups which practiced HIIT. It also helps with lung, heart and circulation health.

For your safety:

  • wear a heart rate monitor and keep your beat just under 180 minus your age.
  • ramp up intensity slowly, across one year, to avoid Rhabdomyolysis. If you aren’t in excellent shape, and at a class the trainer shouts to keep going, don’t.

Strength/Weight training

(2 times/week)

Strength training helps with increased bone, muscle, tendon, and ligament strength and toughness and improved joint function.

It’s critical to do exercises correctly and within what your body can safely endure, to avoid injuries. If you’re just starting, do invest in a good Personal Trainer to assist you.