Do This Exercise for 14 Minutes Every Day to Live Longer

And we are not going to go too long before explaining which exercise you need to do for 14 minutes every day to live longer. No. It is cardiovascular exercise. But which one exactly and what intensity? That is where the scientific studies come in handy.

Cardiovascular exercise, often referred to simply as cardio, has long been recognised as beneficial for overall health. It’s well-known that regular physical activity can improve quality of life, boost mental health, and reduce the risk of numerous diseases. However, a pressing question remains: how much cardio is necessary to significantly impact longevity?

This article delves into the scientific data to provide a practical answer, ensuring that you get the maximum benefit from your cardio workouts.

The information for this page is largely based on a video shared by Thomas DeLauer, a celebrity trainer and health author. His YouTube Channel has more than 3.5 million subscribers and he has been on the cover of numerous international magazines.

Do This Exercise for 14 Minutes Every Day to Live Longer

Here is a quick rundown in case you are press for time:

Optimal Cardio for Longevity

– Aim for 75 to 149 minutes of vigorous cardiovascular activity per week for maximum longevity benefits. –

Vigorous activity is more effective than moderate activity, providing greater reductions in all-cause and cardiovascular disease mortality.

Benefits of Aerobic Exercise

Reduces oxidative stress and coronary artery calcium scores, lowering cardiovascular disease risk. –

Decreases inflammation and improves mitochondrial function, enhancing overall cellular endurance and organ health.

Read Also: Health Age vs. Chronological Age: Understanding the Difference and Why it Matters

Study Findings

Regular physical activity can extend lifespan by up to 6.9 years. –

Active individuals live longer than inactive ones, with athletes, especially those engaged in aerobic activities, having the longest lifespans.

Intensity Matters

Higher intensity exercise (vigorous activity) is more beneficial than moderate intensity. –

75 to 149 minutes of vigorous activity per week can reduce all-cause mortality by 19% and cardiovascular disease mortality by 31%.

Training Recommendations

Interval training: 20-25 minutes, four days per week, focusing on high-intensity bursts (e.g., 1 minute on, 1 minute off). –

Continuous exercise: Engaging in sustained moderate to high-intensity activities like running or rowing.

Practicality and Balance

Excessive exercise beyond 300 minutes per week may not provide additional benefits and could detract from quality of life. –

Balance high-intensity workouts with overall life enjoyment and practicality.

Supplement Advice

DeLauer briefly recommends Seed’s Daily Symbiotic for gut health due to its unique dual capsule technology combining prebiotic and probiotic.

Read More: Why Is the Mediterranean Diet So Good for Longevity?

The Benefits of Cardio for Longevity

Cardio exercise, which includes activities like running, cycling, swimming, and even brisk walking, is essential for maintaining heart health and overall fitness. Here are some key benefits:

1. Reduces Oxidative Stress: Regular aerobic activity helps in reducing oxidative stress, which is crucial in minimizing DNA damage and combating free radicals.
2. Improves Coronary Artery Health: Cardio can reduce coronary artery calcium scores, lowering the risk of cardiovascular diseases.
3. Decreases Inflammation: Aerobic exercise is effective in reducing systemic inflammation, which is a risk factor for many chronic diseases.
4. Enhances Mitochondrial Function: Improved mitochondrial function boosts energy levels and is critical for organ health, including brain function.

How Much Cardio is Enough?

The optimal amount of cardio for longevity has been a subject of numerous studies. Here are some significant findings:

Moderate vs. Vigorous Activity

A study published in the journal Circulation in 2022 analysed data from 116,000 people over 30 years, examining the impact of different intensities and durations of cardio on longevity. Key findings include:

• 75 to 149 Minutes of Vigorous Activity per Week: This level of high-intensity cardio led to a 19% decrease in all-cause mortality and a 31% decrease in mortality related to cardiovascular disease.
• 150 to 299 Minutes of Moderate Activity per Week: Moderate-intensity cardio, such as brisk walking or leisurely cycling, also reduced all-cause mortality by 19% but had a slightly lower impact on cardiovascular disease mortality (25% reduction).
• Vigorous Activity for 150 to 299 Minutes per Week: Those who engaged in higher amounts of vigorous activity saw an additional 2-4% decrease in all-cause mortality and a 3% decrease in cardiovascular disease mortality.

Related: This Workout Makes Your Heart 20 Years Younger

Practical Recommendations

Based on the data, the following recommendations can help you optimise your cardio routine for longevity:

1. Aim for 75 to 149 Minutes of Vigorous Cardio per Week: Activities like running, fast cycling, or high-intensity interval training (HIIT) should be included in your weekly routine.
2. Include Moderate Cardio as Well: If high-intensity workouts are too demanding, incorporate moderate activities like brisk walking, swimming, or moderate cycling. Aim for 150 to 299 minutes per week.
3. Balance is Key: While more vigorous activity can provide additional benefits, it’s important not to overdo it. Beyond 300 minutes of vigorous activity per week, the benefits tend to plateau and could potentially lead to overuse injuries or burnout.

Crafting Your Cardio Routine

To help you get started, here’s a sample weekly cardio plan that balances vigorous and moderate activities:

High-Intensity Interval Training (HIIT)

• Frequency: 3 times per week
• Duration: 20-25 minutes per session
• Structure: Warm up for 5 minutes, then alternate between 1 minute of high-intensity effort (e.g., sprinting or cycling at maximum effort) and 1 minute of low-intensity recovery (e.g., walking or slow cycling). Repeat for 15-20 minutes.

Moderate Cardio

• Frequency: 2-3 times per week
• Duration: 30-45 minutes per session
• Activities: Brisk walking, steady-state cycling, swimming, or dancing.

Monitoring Your Progress

It’s crucial to track your cardio activity to ensure you’re meeting your goals and to adjust your routine as needed. Consider using a fitness tracker or an app to log your workouts, monitor your heart rate, and measure improvements over time.

Incorporating the right amount and intensity of cardio into your weekly routine can significantly impact your longevity and overall health. Aim for a balance of vigorous and moderate activities, focusing on achieving at least 75 to 149 minutes of high-intensity cardio per week. Remember, the key to longevity is consistency and making exercise an enjoyable part of your lifestyle. Stay active, stay healthy, and enjoy a longer, more vibrant life.

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This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.