Exercise has been linked to a multitude of health benefits, including improved physical and mental health. But did you know that exercise can actually add years to your life? According to a study by the American Heart Association, just 150 minutes of moderate exercise per week can add up to 7 years to your life expectancy. In this article, we will explore the types of exercises that can help you live a longer, healthier life.
What is the Average Life Expectancy?
The average life expectancy in the United States is approximately 76 years for men and 81 years for women. While genetics and lifestyle factors such as diet and smoking play a role in life expectancy, research has shown that regular exercise can also have a significant impact. In fact, exercise is considered one of the most important factors in healthy aging.
Try These Exercises
There are several types of exercises that can contribute to a longer lifespan. These physical activity guidelines include:
- Aerobic exercise: This type of exercise involves any activity that gets your heart rate up, such as jogging, swimming, or cycling. Aerobic exercise is great for improving cardiovascular health, as it helps to strengthen your heart and lungs.
- Strength training: Strength training involves lifting weights or using resistance bands to build muscle. This type of exercise can help to prevent muscle loss, which is common as we age, and can also help to improve bone density.
- Balance exercises: As we age, our balance can become compromised, which can lead to falls and injuries. Balance exercises, such as yoga or tai chi, can help to improve stability and prevent falls.
- Flexibility exercises: Flexibility exercises, such as stretching, can help to improve range of motion and prevent injuries.
In order to see the benefits of exercise, it is recommended that adults aim for at least 150 minutes of moderate exercise per week. This can include a combination of the exercises listed above, or any other form of physical activity that gets your heart rate up.
How Many Years Does Exercise Add to Your Life?
Regular exercise has been proven to have numerous health benefits, including improved physical and mental health, as well as increased longevity. Studies show that just 150 minutes of moderate exercise per week can add up to 7 years of life expectancy. With the right combination of exercises, you can improve your cardiovascular health, bone density, balance and flexibility – all factors which contribute to a longer lifespan. There are several types of exercises that can help you live a longer and healthier life; aerobic exercise for cardiovascular health, strength training for muscle building, balance exercises for stability and flexibility exercises for range of motion. If you want to reap the longevity benefits from exercise it is recommended that adults aim for at least 150 minutes per week of moderate activity.
How Does Exercise Affect Your Cardiovascular Health?
In the American Heart Association study mentioned earlier, researchers analyzed that just 150 minutes of moderate exercise per week can add up to 7 years to your life expectancy. This is because exercise has been shown to reduce the risk of chronic diseases, such as diabetes, heart disease, and cancer. Regular exercise can also help to improve cognitive function and mental health, both of which can contribute to a longer, healthier life.
Exercise is an important part of a healthy lifestyle. In addition to improving physical and mental health, regular exercise has also been shown to lower blood pressure. High blood pressure can lead to serious health problems such as heart disease, stroke, and kidney failure if left untreated. Fortunately, research shows that even moderate amounts of exercise can help reduce high blood pressure and keep it under control.
In addition to the overall health benefits of exercise, there are specific exercises that have been shown to have a significant impact on longevity. For example, a study published in JAMA Network Open found that men who could do 40 pushups in a row had a 96% reduction in the risk of cardiovascular disease compared to men who could do less than 10 pushups.
Pushups are a great exercise for building upper body strength, but they also require core stability, which can help to improve overall balance and prevent falls. In addition, pushups are a weight-bearing exercise, which can help to improve bone density and prevent osteoporosis.
It is important to note that starting an exercise program can be intimidating, especially if you are new to fitness or have a chronic condition. It is always recommended to speak with your healthcare provider before starting an exercise program, and to start slowly and gradually increase your activity level over time.
Add Years to Your Life
Exercise is a powerful tool for improving overall health and increasing lifespan. By incorporating a combination of aerobic exercise, strength training, balance exercises, and flexibility exercises into your routine, you can help to reduce the risk of chronic diseases and improve cognitive and mental health. And with just 150 minutes of moderate exercise per week, you can add up to 7 years to your life expectancy. So why wait? Lace up your sneakers and start moving today!